Single leg squat

Defender Ibrahima Sonko demonstrates the single leg squat, which will help you explode out of the blocks, says England strength and conditioning coach Chris Neville.

You will need:
Free weights bench
Pads

Muscles worked:
Quads
Glutes
Hamstrings
Calves

What to do:
2-3 sets
8 reps (each leg)
2-3 times per week

Ibrahima Sonko uses EA Active 2 on the Playstation 3 to workout at home.

Also see:
Resisted run lateral with Portsmouth FC
Resisted run linear with Portsmouth FC
Single arm/single leg row with Portsmouth FC
Inverse row with Portsmouth FC
Split squat with Portsmouth FC
Pull-ups with Portsmouth FC
Back squat with Portsmouth FC
Medicine ball chest press with Portsmouth FC
Single arm cord press with Portsmouth FC
Dumbbell chest press with Portsmouth FC