How do Footballers get Big Legs?

How Do Footballers (Soccer Players) Train Legs?

Leg training is essential for footballers (soccer players). Strong leg muscles help players with specific skills in a variety of ways. Footballers train their legs for a variety of reasons, which we will go over in detail today.

You can see the benefits of leg training when you consider Messi’s ability to dribble and sprint at breakneck speed for 90 minutes, demonstrating extreme balance, agility, and strength in his lower body to swerve past defenders and avoid attempted tackles.

Cristiano Ronaldo, of course, makes good use of his gym time in order to be as strong as possible. He builds his leg muscles, in particular, so that he can outjump almost any defender and score a slew of headed goals.

What’s the secret to their superhuman leg strength? To understand that, we must first learn about key leg muscles! Continue to follow us!

The Key Leg Muscles

The quadriceps, hamstrings, calves, and glutes are the most important muscles in the legs. Each of these muscles helps football players in different ways.

The Quadriceps

The quadriceps are a group of four muscles located on the front of the thigh. Directly connecting to the knee joints and muscles., quads are essential for running, jumping, and kicking. They are also the primary contributors to shooting power. Quadriceps are frequently large and defined in players.


The hamstrings are a group of three posterior thigh muscles that run down the back of the thigh. The hamstrings of football players are subjected to a great deal of stress because they are the primary component in propelling players forward during short, sudden sprints. Because they are subjected to a great deal of force, hamstring injuries are common. Football injuries account for approximately 40% of all injuries in football.


The calf muscles are located on the back of the lower part of the leg. They are constantly engaged in a match or training session, from running, jumping, and particularly sprinting. Again, footballers generally have large, well-developed, and defined calves.


The gluteal muscles act as stabilizers, giving the pelvis and hips strength and balance. They not only help to increase lower-body strength, but they also play an important role in injury prevention.

Do Footballers (Soccer Players) Train Legs, or does it come Naturally? 

Footballers Train Legs

Most football players begin playing as soon as they can walk. You often hear players say this, and they usually started with foam balls in the house to play outside with family members on the streets before joining their first proper team at the age of 5 or 6.

Most top players would have played almost every week since they were this age. They would only stop if they were injured. This entails countless hours of running, balancing with the ball at their feet, kicking, dribbling, sprinting, and jumping.

As a result, their legs would naturally develop fitness, strength, and endurance. This means that any footballer who has advanced in the game has developed strong leg muscles through natural practice and endurance rather than spending hours in the gym.

However, once they reach the summit, it is unlikely that they will be able to skip leg day! It isn’t everyone’s favorite day at the gym, but it is critical for football players.

Footballers’ leg training routines are most likely at their peak during pre-season. During the season, the legs are worked on during matches and general football practice.

Leg training in gym sessions is limited to once a week to avoid injuries. It is critical for football players to strike a balance between leg recovery and muscle maintenance and strengthening.

How Footballers(Soccer players) Train Legs (at home & Gym): 


During leg training, football players use a variety of squat variations. The traditional barbell squat with the weight on the individual’s back as they squat helps develop the glutes, quads, and hamstrings, and it is an excellent general lower body strength exercise.

Single-leg dumbbell squats are better suited to the skills required for football. When athletes begin a sprint, they focus all of their energy on one leg at a time.

While regular squats are great for activating key muscle groups in your legs, such as quads, hamstrings, and glutes, single-leg squats train each leg to take the full weight of the body, as it would in a sprint.

As a result, power is improved, and it is more useful in game situations such as chasing a fast through-ball and outpacing defenders.

Dumbbell Lunges/Barbell Lunges

The lunge is a compound exercise, which means that it works multiple joints and muscle groups all at once. Taking a large step forward works the muscles in your hips, glutes, and legs in particular.

Making them stronger and improving your overall balance and flexibility. It translates well to football by increasing speed and injury resistance.

Resistance Bands

You may have seen football players warm up with resistance bands before a game. In warm-ups, players may perform lateral squat walks, which involve stepping sideways against the resistance of a band wrapped around their legs.

This is excellent for working the glutes in what is known as ‘glute activation,’ which warms up and loosens the glutes as these can become tight throughout the day.

This relieves pressure off the muscles surrounding the glutes, lowering the risk of injury. Football players also use resistance bands in their training.

Footballers Train Legs

Dumbbell Step-ups

Football players should perform dumbbell bench step-ups, according to experts. They help footballers develop their jumping ability because this exercise develops the same muscle group used when transitioning from a sprint to a jump, which is useful for powering over a defender to score a header or rising and defending a set piece with a big header clear.

Weighted Sled Drags

Attaching a harness to the torso of a weighted sled and sprinting while dragging the weight behind is the goal of this exercise.

The sled drag puts a strain on all of the muscles used to propel the body forward, including the calves and glutes in the legs. When it comes to acceleration, working these muscles hard has a big payoff because it increases a player’s power output.

How Footballers Train Legs After Injuries 

Without regular training, muscles in the legs can deteriorate extremely quickly during long-term injuries. Knee ligament injuries are fairly common in football due to the specific sharp movements, twists and turns, and tackles, particularly ACL (anterior cruciate ligament) injuries.

This injury necessitates surgery and is particularly difficult to recover from due to the quadriceps’ muscular atrophy (weakening) and other parts of the body and leg compensating not to mention the risk of re-injury, which is increased after ACL surgery.

The treatment & recovery process:

In order to fully recover, intensive rehabilitation is required. The muscles around the knee must be rebuilt after atrophy from prolonged inactivity, as well as to protect the ligament, which cannot be fully repaired.

The ligament is usually rebuilt with a hamstring graft, making it more likely to snap again, so it requires careful attention and protection to ensure that the injury does not reoccur.

Players can recover faster than ever by gradually strengthening the muscles of the injured leg, beginning with swimming and cycling and progressing to single leg exercises.

Alan Shearer, Xavi, Ruud van Nistelrooy, Roy Keane, and, most recently, Danny Ings are examples of players who have outperformed themselves.

Footballers Train legs

Big Legs in Football (soccer) 

Although most footballers have strong legs, some players have particularly large and noticeable lower body strength. Xherdan Shaqiri is one such example. His calves and thighs are massive, and his short stature adds to the appearance of his stocky lower body.

Adama Traore, Cristiano Ronaldo, and Hulk are known for their powerful thighs, which appear to help them generate incredible power in their shots.

Ex-players Roberto Carlos and Clarence Seedorf had noticeably large legs, and Sol Campbell’s were reportedly so large that he had his shorts custom made throughout his career.

soccer players with skinny legs:

It’s clear that not all football players train their legs. In fact, having big legs isn’t always important, as shown by the skinniest stars in the game. Peter Crouch, Angel Di Maria, and Sergio Busquets are some of the game’s skinniest players, with skinnier legs than the average person.

However, the nature of being a footballer means that they would have developed a high level of endurance in their muscles, and despite not being large, they would have been toned and muscular.

Why Do Footballers(Soccer Players) Have Big Leg Muscles?

To summarize, large leg muscles in soccer players did not happen by chance. Those results require a lot of hard work and dedication. Years of training and practice have resulted in this.

Soccer players have large leg muscles for a variety of reasons. They must first have the strength to kick the ball with force.

Second, they must be agile enough to sprint up and down the field quickly. Third, they must be able to play an entire game without tiring. All of these factors necessitate strong leg muscles in soccer players.


Overall, soccer players naturally develop a strong lower body through playing, which is then augmented during training and gym sessions for various advantages in the game, such as increased power, balance, and jumping ability.

However, Xherdan Shaqiri and Peter Crouch demonstrate that footballers’ bodies are not all the same and that footballers can bring different skills to the game without constantly working out in the gym.

However, after reading this detailed article, it is clear that, like talent, strong and healthy legs with strength and endurance are essential! Do you want to keep reading? Visit our soccer section for hundreds of such high-quality pieces!

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