top of page

Systema Leg Work

Updated: Jul 11

Systema is known for its focus on relaxation, breathing, and fluid movements and develops leg strength and flexibility through various principles and exercises. Here's an overview of how Systema enhances leg development:

Dynamic Movements: Systema practitioners perform a range of dynamic movements, such as walking, running, jumping, and rolling. These natural movements engage various leg muscles and improve strength and endurance.

Posture and Balance: Maintaining good posture and balance is crucial in Systema. This involves proper alignment and weight distribution, strengthening the muscles that support these functions, particularly in the legs.

Relaxation and Tension Management (Soft Work): Systema emphasizes working with minimal tension. This teaches practitioners to use their muscles more efficiently, reducing unnecessary strain and fostering muscular endurance in the legs.

Controlled Movements: Exercises often involve slow movements that build muscle strength and flexibility. For instance, slow-motion kicks and squats are common.

Integrated Breathing: Breathing techniques in Systema are synchronized with movements, ensuring optimal oxygen delivery to muscles, including those in the legs. This helps in muscle recovery and endurance.

Plyometric Breathing Exercises: These exercises combine explosive movements with controlled breathing, enhancing the power and agility of leg muscles. Traditional squats and lunges are modified in Systema to emphasize relaxation and proper breathing, enhancing strength and flexibility. These exercises build static strength and stability in the leg muscles.

Crawling and Rolling: Ground-based drills like crawling and rolling require significant leg strength and flexibility. These movements improve coordination and leg muscle endurance.

Fluid Transitions: Moving fluidly between standing, kneeling, and prone positions enhances the legs' adaptability and strength.

Resistance Training: Partner drills in which one person provides resistance can help develop leg strength. These drills often mimic real-life scenarios where one needs to push, pull, or resist force. Balancing and Sweeping: Practitioners learn to maintain balance while executing or resisting sweeps, which strengthens the stabilizing muscles in the legs.

Continuous Movement: Many Systema drills involve continuous movement without breaks, which builds endurance in the leg muscles. Exercises designed to enhance joint mobility, particularly in the hips and knees, contribute to overall leg flexibility and strength.

By integrating these principles and exercises, Systema Leg Work practitioners develop strong, flexible, and resilient leg muscles, which are crucial for both martial prowess and overall physical health.

Systema Leg Work training Toronto

Martial arts Poems

"A journey long, a path so wide, With honor,

courage as my guide. In every step, in every stride,

I face my fears. I never hide"

"Empty your mind, Be formless, shapeless, like water.

You put water into a cup, it becomes the cup.

You put water into a bottle, it becomes the bottle.

You put it in a teapot, it becomes the teapot.

Now, water can flow or it can crash. Be water, my friend"

"As swift as the wind, As gentle as forest,

As fierce as fire, As unshakable as a mountain"

18 views0 comments

Recent Posts

See All


bottom of page