Best way to strengthen legs for ground fighting?. - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

LinkBack Thread Tools Display Modes
post #1 of 15 (permalink) Old 03-04-2011, 06:32 PM Thread Starter
MMA Fanatic
Join Date: Feb 2011
Location: UK
Posts: 5
Best way to strengthen legs for ground fighting?.

Hey guys, I'm just wondering if there are any specific excercises that will help me to strengthen my legs for ground fighting? I'm a strong guy for my size, yet when I'm on the floor my legs feel like they could be stronger, I really struggle to keep someone in my guard when I'm on the bottom because I can't keep my kegs squeezed together. Are there any specific strength drills to improve this, or do you get the strength from sparring?
AdamThomas is offline  
Sponsored Links
post #2 of 15 (permalink) Old 03-04-2011, 08:14 PM
Join Date: Mar 2010
Posts: 106
I'd reckon a lot of it is simply technique and experience built through rolling.

However, I would say that the motion of having someone in your guard would use more hamstring (back of the thigh) than quadricep (front of the thigh), since you're "pulling" them in with your legs. So if you're really looking for some strength training ideas to help you in that position, I'd definitely look towards strengthening the hamstrings.

Heavy deadlifts are always good, and basically one of the best hamstring/strength training movements. Beyond good ol' deadlifts, you can look at things like glute-ham raises, leg curls, good mornings, or power cleans.

It doesn't hurt to also strengthen the quadricep though, especially since you also use the opposing muscle to some degree when doing a heavy compound lift. So by squatting and doing lunges, you're still working the hamstring at least a very little bit.

I guess simply put, you want stronger legs, then strengthen your legs. =P

Hope that helped a bit.
North is offline  
post #3 of 15 (permalink) Old 03-05-2011, 04:14 AM
Couchwarrior's Avatar
Join Date: Jul 2007
Location: the couch
Posts: 2,689
Just from the top of my head I would imagine that sumo deadlifts could be useful. They strengthen the thigh adductors a lot as well as the hamstrings. Or sumo squats if you want to shift the focus towards the quads.
Couchwarrior is offline  
post #4 of 15 (permalink) Old 03-06-2011, 09:18 PM
Thales's Avatar
Join Date: Mar 2011
Location: Gulf Coast, Florida
Posts: 104
Straight-leg deadlifts, squats, leg press, and weighted lunges to name a few.


"In nothing do men more nearly approach the gods than in giving health to men." -Cicero

Cormier - Machida - Aldo - Rockhold - Carwin - Griffin - Franklin - Edgar - B. Henderson

ISSA CPT : PM me for nutrition/fitness advice.
Thales is offline  
post #5 of 15 (permalink) Old 04-21-2011, 07:50 AM
Join Date: Apr 2010
Posts: 418
I may be an odd-man out here, but I find I love the adduction-press.

In my opinion it is the closet thing I have found that simulates the inward pressure you use when you are using the butterfly guard.

Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline  
post #6 of 15 (permalink) Old 04-26-2011, 03:33 PM
The Dark Knight's Avatar
Join Date: Jun 2008
Location: East London, England
Posts: 1,912
Squats and deadlifts. And that really is all. Honestly.
The Dark Knight is offline  
post #7 of 15 (permalink) Old 04-27-2011, 04:31 PM
Join Date: Jul 2009
Posts: 101
Squats, deadlifts and lunges are great leg exercises but if you want something more specific then try these. Get a resistance band and tie it around both ankles and then walk sideways for around 5-10 metres there and back while keeping tension on the band at all times. Or lie on your back with your legs in the air and hold a heavy medicine ball between your legs and squeeze it as hard as you can for 20-30 seconds. Put it down rest and then repeat. Both are great exercises for hitting the muscles used when holding someone in guard.
rich78uk is offline  
post #8 of 15 (permalink) Old 06-20-2011, 09:18 AM
MMA Fanatic
Albert's Avatar
Join Date: Jun 2011
Posts: 3
Hi dude,..
Really nice tips and ideas and shared here to strengthen legs for ground fighting,....

Albert is offline  
post #9 of 15 (permalink) Old 07-14-2011, 12:37 PM
MMA Fanatic
Join Date: Jul 2011
Posts: 0

The best ways for the strength training of the human are:
1-Push ups
2-Sits ups
Huntington Beach Boot Camp

Last edited by Diont; 07-16-2011 at 10:39 AM.
Diont is offline  
post #10 of 15 (permalink) Old 07-20-2011, 08:40 AM
Join Date: Mar 2010
Location: Australia
Posts: 283
Originally Posted by Diont View Post
The best ways for the strength training of the human are:
1-Push ups
2-Sits ups
Huntington Beach Boot Camp
no not really.

OP, squat.
mohammadmoofty is offline  

Quick Reply

Register Now

In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Please enter a password for your user account. Note that passwords are case-sensitive.


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:


Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode

Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

For the best viewing experience please update your browser to Google Chrome