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Systema Leg Work

Developing strong and flexible legs is crucial in Systema as it enhances your kicking power, agility, and overall mobility. Here are some tips to help you achieve strong and flexible legs.

We will be exploring this topic in great detail this coming week.


Try to incorporate dynamic stretching into your warm-up routine before training to increase blood flow to the muscles, and then perform static stretches after class to improve flexibility. Focus on stretches that target the hamstrings, quadriceps, hip flexors, calves, and inner thighs.


There are countless leg-strengthening exercises to do; I've got many to show you. Squats, lunges, leg presses, calf raises and much more are all effective for building leg strength. Bodyweight exercises like pistol squats and Bulgarian split squats can be challenging and improve stability. Plyometric exercises, such as box jumps, jump squats, and lunge jumps, can improve explosive power in your legs.


Practice your kicks regularly. Repetition is key to improving the strength and flexibility of the muscles used for kicking. Work on different types of kicks, such as roundhouse, front, side, and back.


Use tools like resistance bands to add resistance to your stretches, gradually improving flexibility. Foam rollers and massage balls can also help release tension and improve the flexibility of tight muscles.


Improve your balance with exercises like single-leg stands and stability ball exercises. Balance is essential for executing kicks accurately and maintaining stability in various stances. Ensure you're getting the right nutrients to support muscle growth and recovery. Proper hydration is also crucial for muscle function and flexibility.


Allow your muscles to recover adequately. Overtraining can lead to injuries and hinder progress. Include rest days in your training schedule.


Consistency is vital in developing robust and flexible legs for martial arts. Listen to your body, gradually progress, and adjust your training routine.



The squat is the symbol of lower body workouts. It’s hard to imagine working the lower body without it. The squat mainly targets the quads, hamstrings, and the core, which acts as the stabilizer throughout the movement.


The squat is undoubtedly an essential exercise for practitioners of any art as it helps with injury prevention by significantly strengthening the legs. Several types of squats can be performed, such as the back squat, the front squat, which is quad dominant and is excellent for grappling martial arts that require explosive movements, and the pistol squat, which is a great variation to determine muscle imbalances in the legs and to practice mobility and balance. 


The lunge is a great exercise that works the legs. The lunge can be performed in different ways like the side, walking, reverse, and stationary lunge, the most common way. It can be performed with your body weight or any free weight.


Lunges help with the explosiveness and the driving power from the lower body. This, of course, considerably benefits grapplers. The lunge strengthens the quads, hamstrings, and glutes. It is necessary to perform this exercise properly to prevent discomfort in the knee area. 



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