As an athlete, it's important to train your legs for strength, power, and explosiveness. A well-trained lower body can help you perform better in your sport, improve your agility, and help prevent injury. You know what they say…the legs feed the wolf.

In this article, we'll discuss a 12-minute leg workout tailored for athletes that can transform your game. And the best part is — it doesn’t require any equipment or physical weights (which is great for convenience and safety).

It’s incredibly simple but don’t let that fool you…it’s a leg burner.

The workout consists of three sets of five exercises: air squats, squat jumps, squat holds, and air squats again. Each set takes ~2 minutes to complete, with a 2-minute rest period between sets. As you improve your strength and muscle endurance, you can increase the number of reps for each exercise to make it harder.

Here's a breakdown of the workout:

Exercise 1: Air Squats

Start the workout with 10 air squats. Stand with your feet shoulder-width apart, and your toes pointed slightly outward. Bend your knees and push your hips back as if you're sitting in a chair. Lower yourself until your thighs are parallel to the ground, then push back up to a standing position. Keep your weight on your heels and your chest up. This exercise targets your quads, glutes, and hamstrings.

Exercise 2: Squat Jumps

Move immediately into 10 squat jumps. Start in the same position as the air squat, but instead of standing up, jump explosively into the air. Land softly and immediately drop back down into a squat, then jump again. This exercise adds a plyometric element to your leg workout, helping to develop power and explosiveness in your legs.

Exercise 3: Squat Holds

After the squat jumps, hold a squat position for 10 seconds. Lower yourself into the squat position and hold it as low as you can without losing your form. Keep your weight on your heels, your chest up, and your knees behind your toes. This exercise is isometric, meaning you're holding a position rather than moving, which can help develop strength in your muscles.

Exercise 4: Squat Jumps

Do another 10 squat jumps after the squat hold. Remember to land softly and immediately drop back down into a squat after each jump.

Exercise 5: Air Squats

Finish the set with another 10 air squats. Focus on keeping your form correct, even though your legs may be feeling tired.

Rest

Take a 2-minute rest after the first set, then repeat the same five exercises for two more sets. If you find the workout too easy, you can increase the number of reps for each exercise. For example, you could do 12 air squats, 12 squat jumps, hold the squat position for 12 seconds, and so on.

This 12-minute leg workout tailored for athletes can transform your game. It targets your quads, glutes, and hamstrings, as well as develops power, explosiveness, and strength in your legs. Try to incorporate this workout into your training routine a few times a week, and see how it can improve your performance on the field or court.