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What are the best exercises for building leg strength while maintaining speed and flexability?

[TheGrappler25]

weighted squats, body weight squats, hindu squats. stay away from leg extensions, my physical theropist said thats the worst exercise to do for legs cuase its so bad on the knees. also weighted steps ups.

[andrewbc]

squat


or thigh master

[Standard]

ATG back squat
ATG front squat
PL back squats
Squat thrusters
OH squats
Zercher Squats
Romanian dead lifts
Stiff legged dead litts
Power cleans
Full cleans
Power snatchs
Full snatches
Split squats
Pistols
Box squats
Jerks
Box jumps
Farmers walk
Yoke carries

[rEdShawks]

Originally Posted by Standard

ATG back squat
ATG front squat
PL back squats
Squat thrusters
OH squats
Zercher Squats
Romanian dead lifts
Stiff legged dead litts
Power cleans
Full cleans
Power snatchs
Full snatches
Split squats
Pistols
Box squats
Jerks
Box jumps
Farmers walk
Yoke carries

think u got the basics down