Fitness

How do I beef up my legs?

I play rugby at a fairly high level and over the off-season I want to increase my leg size. Which exercises are best for packing muscle on my legs?
Jamie Harrop, by email

Jason Anderson, training researcher and developer answers:
There’s a simple answer to this: squats and lunges. This is because squats have a similar muscle activation pattern to jumping and lunges have a similar sequence to running, and these are the two basic components of most sports. Do five sets of six to ten repetitions of each exercise and you’ll really pack on muscle (see our feature ‘Do You Know Squat?’ in the Workout section). Leave out leg extensions and leg curls as these activate the muscles in isolation, which will destabilise your knee joint and increase the possibility of a big injury during a game. Also try some one-legged squats, hops and lunges (backwards and forwards, sideways and rotating) to develop stability and power on one leg. This will increase the force and speed at which you can change direction and leave your opponents standing.