Workout Wednesday: 5 Leg Exercises to Boost Speed, Mobility, and Flexibility for Wrestlers
by Jon Gums – Dakota Grappler
Wrestling demands strong, fast, and flexible legs. Whether you’re driving through a takedown, sprawling to defend, or staying light on your feet, your legs play a crucial role in nearly every move. The good news? You can build leg strength, speed, and flexibility right from home. Here are five exercises that will give you the edge on the mat.
1. Stationary Bike (15-20 Minutes)
A stationary bike is an excellent way to warm up and increase your leg endurance. Start your workout with 15-20 minutes of cycling. Focus on a medium resistance level to simulate the intensity of a wrestling match. This low-impact cardio will not only strengthen your legs but also improve your mobility by keeping your joints moving through their full range of motion.
Tip: Try interval cycling to mimic the burst-and-recover energy needed in wrestling. Go all out for 30 seconds, then pedal lightly for a minute. Repeat this for the duration of your ride.
2. Bodyweight Squats (3 Sets of 15 Reps)
Bodyweight squats are a staple for building leg strength and explosiveness. The key here is to focus on form—keep your chest up, lower down until your thighs are parallel to the ground, and explode back up. Squats mimic the movement patterns of a wrestler shooting for a takedown, so they’re crucial for building the strength you need in those critical moments.
Tip: To add an extra challenge, try “jump squats” in your final set, where you leap up at the top of each squat to improve your explosive power.
3. Lunges (3 Sets of 12 Reps per Leg)
Lunges are great for improving your balance, flexibility, and leg strength. Take a large step forward, lower your body until your back knee is just above the floor, and push back to the starting position. Alternate legs for each rep. This exercise strengthens your quads, hamstrings, and glutes—muscles that help you with shooting and defending takedowns.
Tip: Add a twist at the bottom of the lunge to engage your core and improve rotational strength, which is essential for wrestling moves like throws and sweeps.
4. Single-Leg Romanian Deadlifts (3 Sets of 10 Reps per Leg)
This exercise is a hidden gem for wrestlers. Single-leg Romanian deadlifts not only build hamstring strength but also improve your balance and stability, key factors when you’re wrestling on one leg during a takedown or defense. Start by standing on one leg, then hinge forward at the hips, lowering your chest and lifting the opposite leg behind you. Keep your back flat and return to the starting position.
Tip: If you need more stability, hold onto a chair or wall when you’re starting out. As you progress, add light dumbbells or household items for resistance.
5. Wall Sits (3 Sets, Hold for 45-60 Seconds)
Wall sits are simple but effective for building endurance in your quads and glutes. Position your back against a wall and lower your body into a sitting position with your knees at a 90-degree angle, as if sitting in an invisible chair. Hold this position for 45 to 60 seconds. This exercise simulates the endurance required when you’re in a low stance during a wrestling match.
Tip: For an added challenge, hold a weight (or any heavy object) in your lap, or alternate lifting each foot off the ground for 10-second intervals.
Conclusion
These five leg exercises will boost your speed, mobility, and flexibility—essential for any wrestler looking to dominate on the mat. Incorporate these into your workout routine, and you’ll notice increased explosiveness, better agility, and improved endurance during your matches. No fancy equipment needed—just your drive to get better every day.
Try them out, and let us know how you’re training your legs at home!
