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Top 5 Exercises for NFL players to build Lower Body Muscles

NFL players must work on their lower body strength to counter the brunt of heavy games. Certain exercises can help NFL players deal with the pressure of the game on the field. Any type of exercise demands compassion, consistency, and hard work, especially when it comes to games of athletic nature. It would not be wrong to say that the strength of muscles is one factor that decides the performance of the athlete. Here, at AthleisureX we tend to provide you with the best custom football jersey to be your best companion throughout your workout sessions. We aim to assist you in all ways possible.

Here are some of the exercises that you need to do to build your lower body muscles:

Kettlebell Swing:

The kettlebell swing exercise is a compound exercise that primarily works the hamstrings, glutes, and hips. You can perform this movement by holding a weight in each hand with your arms extended down at your sides and then explosively extending your hips to thrust the weights between your legs. As you thrust your hips forward, the kettlebells should pass in front of you. The momentum generated from this movement should be transferred into one fluid motion to propel the weights up to eye level as you simultaneously bring your arms back down to your sides.

The kettlebell swing can be done with either one or two hands on the kettlebell handle. The key to performing this exercise correctly is to focus on keeping your chest up and maintaining a flat back throughout the entire movement.

Box Jump:

The box jump is an explosive, plyometric movement that requires a lot of power from your lower body. It’s also a great way to train for other sports like basketball and football; that is why we are here to provide not only the best tips but also the best custom football jersey. Box jump exercise is a great way to work on your explosiveness, power, and speed. It will help develop your lower body muscles and improve your coordination. The box jump is a plyometric exercise that involves jumping onto a raised surface from a standstill position. The goal of the exercise is to reach as high as possible with the arms while maintaining an upright posture.

Trap Bar Deadlift:

Trap Bar Deadlift is a variation of the deadlift exercise. It has the same benefits as the traditional deadlift, with some differences in technique and execution. Either load the barbell onto a rack or squat stand at about knee height. The lifter then stands in front of the bar and bends down to grasp it with both hands, keeping their back straight and their knees slightly bent. They then lift the bar off its supports and hold it at arm’s length for a brief moment before lowering it to just above ground level again.

Back Squat:

The back squat is a weight training exercise in which the exerciser squats down with a weight held out in front of them. The back squat is a compound exercise that not only works the quadriceps but also the gluteal muscles. You start the exercise by squatting down on one leg and then standing back up on both legs. To add resistance and make the exercise more challenging, you can hold weights in front of your body or on your shoulders. The back squat is a great exercise for building strength and developing lower body muscle.

Front Squat:

The front squat exercise is a weight training exercise that targets the quadriceps, hamstrings, and core. The front squat is an advanced variation of the traditional barbell squat. It is sometimes called a ‘bodybuilding squat’. The exercise can be performed with or without weight. The weight should be held in front of your body, close to your torso, and resting on your shoulders or upper chest. The barbell can either rest on a rack in front of you, or you can hold it in place with both hands at arm’s length in front of your body. The feet should be shoulder-width apart and turned outwards slightly.

Rear Foot Elevated Single Leg Squat:

Rear Foot Elevated Single Leg Squat is an exercise in which a person stands with one foot on a raised surface, and then bends the other leg to lower their body towards the ground. The Rear Foot Elevated Single Leg Squat exercise is an effective way to strengthen your quadriceps. It also strengthens your glutes and hamstrings. It provides many benefits, including increased flexibility in the hip joints and spine, improved balance, stability of the knee joint, as well as strengthening of muscles around the hip.

Rear Foot Elevated Single Leg Squat techniques:

  1. Stand with your feet shoulder-width apart and your toes turned out slightly. Place one foot on a bench or chair so that the heel is off the ground, and balance on the other leg.
  2. Slowly squat down as if you were sitting in a chair, keeping your back straight and making sure to keep your weight on the heels of your feet.
  3. Push back up to a standing position with control, making sure to straighten up before you return to starting position
  4. Repeat for the desired number of repetitions (usually 10 reps)
  5. Switch legs and repeat

Lunge Combo: Lateral + Transverse exercise:

Lunges are one of the most effective exercises for strengthening the quadriceps and gluteus muscles, which are the main muscles required for running. Lunges also work your calves, hamstrings, and buttocks.

The lunge combo is a variation of a traditional lunge that includes both lateral and transverse movements. It requires more coordination than a traditional lunge but can be an excellent way to add variety to your workout routine.

To do a Lunge Combo: Lateral + Transverse exercise, start by standing with your feet together in an upright position with your hands on your hips. Take a deep breath in and then step forward with one leg while bending both knees until you feel a stretch in the front of that thigh. Make sure that you have lifted off of the ground so that only the ball of your foot is touching it as this will help reduce stress on your knee joint. Push through the heel of your back foot to return to starting position then repeat

Barbell Hip Lift exercise:

The Barbell Hip Lift exercise is a good way to strengthen your glutes and hamstrings. It also helps you improve your balance and stability.

Stand with your feet shoulder-width apart and bend at the waist to rest your hands on the floor. The barbell should be resting on the floor in front of you, with one end on either side of the foot that’s closer to the barbell. Place one foot over the other so that both are right next to each other in a staggered position. Lift onto your toes as you raise yourself onto your tippy toes, then lower yourself down again. Repeat this movement for 30 seconds, then switch feet and repeat for another 30 seconds.


If you have learned about the best exercises for you, the next step is to get the most from our platform; don’t miss the chance to grab the best design of our custom football jersey available. The aforementioned is the list and details of the exercises that you need to do to build your lower body muscle and give your best to your game. If you need any further assistance feel free to contact us!

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