How to do it: Start by standing in front of a solid, stable bench or a box while you’re holding dumbbells at your sides. Bring one leg up onto the bench, making your thigh parallel to the floor. Step up onto the bench while keeping the dumbbells at your side, leaving your trailing leg just off the bench. Step down. Repeat for 10-15 reps.
What it does: The exercise increases strength in your legs, quads, and thighs, along with your glutes and hamstrings. All the work done on the hamstrings is crucial for soccer players—the stronger and more stable your hamstrings are, the more power you can get from your legs on the field.
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