Like any sport, hockey requires a lot of leg strength and power, which players need for agility and stability. 

Strong legs allow them to generate force to shoot, skate and check. 

To build the necessary muscle endurance in their legs, athletes need to perform a variety of exercises that target different muscle groups. 

What are some leg workouts that can help players at all levels?

Trap Bar Deadlift

90% of college or pro training programs will have some form of the trap bar deadlift in their hockey leg workout. 

The trap bar is a hexagonal-shaped barbell that allows the athlete to step inside the bar. 

This set-up is advantageous for hockey players because it places the weight closer to their center of gravity. As a result, they can generate more force and power using the proper technique.

Goblet Squat

Goblet squats are one of the many leg workouts athletes can do with little to no equipment. All they need is a dumbbell or kettlebell. 

This is a great leg workout for hockey because it targets the quads, hamstrings and glutes. 

To perform the goblet squat, hold the weight close to your chest with both hands, and squat down until your thighs are parallel to the ground.

One-Leg DB Romanian Deadlift With Rack Hold

Athletes can strengthen their hamstrings and glutes with the one-leg DB Romanian deadlift with rack hold. 

Every leg muscle is important for generating power on the ice, but hamstrings and glutes are used for generating force and speed. This hockey leg workout also works the core muscles and improves overall balance and stability. 

To perform the exercise, hold a dumbbell and stand on one leg, with the free hand holding on to a rack or sturdy object for support. Keeping your back straight and core engaged, hinge at the hips and bend forward until the dumbbell touches the floor, keeping your unengaged leg straight out behind you like a pendulum. Swing your torso back into an upright position, keeping your core engaged and controlling the movement. 

Band-Resisted One-Leg Valslide Leg Curl

Another hockey leg workout you can do at home is the band-resisted one-leg Valslide leg curl. 

It might look easy, but this exercise is highly challenging. It gives athletes stronger, injury-proof hamstrings that can withstand the demands of hockey. 

This workout combines simultaneous knee flexion with hip extension, and it's a hamstring training exercise every hockey player should try.

Lawn Bowlers

By creating a crossbody reach as far as possible, the lawn bowler exercise activates the muscles in the legs and hips. It also challenges the athlete's balance, coordination and stability. 

This workout is excellent for developing single-leg strength and power and is the perfect at-home workout, since athletes don't need any equipment.

Planks

The plank never goes out of style because it's an effective workout that targets the entire core, including the legs. 

It's an excellent exercise for hockey players because it strengthens the core muscles, which are responsible for stabilizing the spine and pelvis and are essential for generating power from the legs.

Bottom Line

Hockey players need powerful legs to excel at their sport. 

The trap bar deadlift, goblet squat and one-leg DB Romanian deadlift with rack hold are some of the best leg workouts for hockey players. 

Add the band-resisted one-leg Valslide leg curl and lawn bowlers to the routine, and don't forget the good old-fashioned plank. 

With these exercises, hockey players will develop the strength and power they need to dominate the ice.