Top 10 Gym Exercises for Footballers

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00:00 – Intro: Why these 10 exercises matter for footballers
01:00 – Bulgarian Split Squat (single-leg strength & stability)
01:32 – Barbell Box Squat (power & acceleration)
01:53 – Trap Bar Deadlift (full lower-body strength, less stress on back)
02:15 – Dumbbell Lunge (control & balance)
02:36 – Dumbbell Lateral Lunge (groin/adductors for injury prevention)
02:52 – Front Squat (core & lower-body power)
03:12 – Wide-Grip Pull-Up (back, shoulders, grip strength)
03:33 – Barbell Bench Press (upper-body power)
03:48 – Dumbbell Shoulder Press (overhead strength & posture)
04:10 – Inverted Bar Row (upper back & pull-up foundation)
04:31 – Outro & next steps

These are the Top 10 Gym Exercises for Footballers, a complete mix of lower-body and upper-body compound lifts to help you become stronger, more powerful, and more explosive on the pitch.

What’s inside:

Bulgarian split squats for single-leg strength

Trap bar deadlifts for power without stressing the back

Lunges & lateral lunges for stability and groin health

Front squats & box squats for acceleration and explosiveness

Pull-ups, bench press, shoulder press, and rows for upper-body strength

Why it matters: Stronger legs = faster sprints, sharper changes of direction, and fewer injuries. A strong upper body = more balance, confidence, and presence on the ball.

Add these exercises into your weekly gym plan to level up your football performance.

In this video, I will teach you the top 10 best gym exercises for footballers.
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