Cristiano Ronaldo: his 5 favorite exercises for perfectly toned legs

Cristiano Ronaldo is a force of nature. He continues to deliver exceptional performances at an age when most footballers have already retired – 41 is young, but not in the world of sports. The athlete never ceases to amaze with his physical condition and the level of training he manages to maintain. The Portuguese athlete's body is a weapon of mass destruction, the result of thousands of hours devoted to rigorous and intelligent training that engages every muscle.                                                                        His goal has never been to be handsome, but to create a tool that allows him to practice the sport he loves and make history, all while maintaining good health, aided by an aging process that surprises even the experts. As a footballer, Cristiano Ronaldo prioritizes his legs. To achieve this, he focuses on exercises designed to develop strength and acquire the skills that allow him to excel on the field.

His routine consists largely of functional strength movements and can be performed without equipment. According to Muscle & Fitness , five of his leg exercises are particularly effective.



Cristiano Ronaldo © Getty Images
Cristiano Ronaldo: his 5 favorite leg exercises, without equipment
Bridge on one leg

This exercise works the posterior chain. By performing the exercise on one leg, it helps correct balance problems and simultaneously strengthens the glutes, hamstrings, and core. It also improves pelvic and spinal stability, promotes good hip mobility, and helps alleviate knee and lower back pain.



How to do it? Start by lying on your back with your knees bent and feet flat on the floor. Lift one leg straight up, keeping your knee slightly bent. With your heel on the floor, push upward with your hips to form a straight line from your shoulders to your knee, engaging your glutes and core throughout the movement. Hold this position for a few minutes and slowly lower yourself back down to repeat. Do several repetitions, then switch sides.


Inverted slits

This is one of the best leg exercises because it allows you to work on strength while reducing pressure on the knee joints. It's a good exercise for working on balance issues and developing ankle stability.


How to do it? Start standing with your feet hip-width apart, back straight, and arms at your sides. From there, take a large step back with your left leg, then lower yourself until your right thigh is parallel to the floor and your back knee is a few inches off the ground. Hold this position for a few seconds, and using your back foot, mime walking back to the starting position, then repeat. Do several repetitions, then switch sides.
Jump squats

This variation of the squat belongs to the family of plyometric exercises, which help develop strength, agility, and speed. Jump squats accelerate the heart rate and burn a significant number of calories, while also developing lower-body endurance and power.

How to do it? Start standing with your feet hip-width apart and your arms at your sides. Lower yourself until your thighs are parallel to the floor, then jump powerfully, raising your arms to propel yourself forward. Land carefully and jump again to repeat. Try to spend as little time as possible on the floor. Watch your chest position and keep your core and glutes engaged.
Leg raises while lying on your side

This exercise can be performed using body weight or resistance bands to increase the difficulty. It's a unilateral strength exercise that works hip stability and strengthens the core and glutes. It helps you work the muscles you use for walking or climbing stairs.

How to do it? Start by lying on your side with your lower leg bent and your upper leg straight, forming a straight line with your body. From there, keep your torso stable and raise your leg slowly and with control. Hold the position for a few seconds, then lower it back down with control (without fully relaxing your leg) and repeat. Add a resistance band and ankle weights to increase the difficulty.
Push-ups while walking

This variation of push-ups makes the exercise more dynamic, helps develop lower body strength, core work, body stability, while burning calories.

How to do it? Start by standing with your feet slightly apart and your arms at your sides. From there, take a large step forward, lowering yourself so that your front thigh is parallel to the ground and your back knee is a few inches off the ground. With your back foot, take another large step forward and lower yourself so that your back thigh is parallel to the ground. The idea is to perform a walking motion, alternating lunges and doing several repetitions with each leg. Keep your core engaged and your back straight throughout the movement.