legs and glutes

[HardBody]

Can i get some exercises to get my legs in shape again, and i want to get some speed and power into them. maybe some jumps and sprints? hit me up

 

[huskyguy]

Squats, what more can be said. They are the best exercise.

 

[blackbeard]

im with husky..squats are the answer...

 

[hornedfrogs07]

Squats are good for size and brute strength, but if you're talking about speed and explosiveness, then you need to be doing sprints and plyometric work as well.

Try running stadiums/stairs, short(er) sprints, starting and stopping drills, etc. for running, and stuff like box jumps for plyo work.

 

[HardBody]

thanks guys, im likeing the ideas, as far as squats, what is the most effective place to set your feet, shoulder width, a bit further then shoulder width?

 

[huskyguy]

Just a bit wider than shoulder width, but more importantly go down deep below parallel, then power them up. To save your knees don't use a smith machine--it puts too much stress on the knees and developing good form is very important when you are squatting.