3 Moves to Build Lower-Body Strength, From Hockey Stars Ryan O’Reilly and Hilary Knight

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Their time on the ice is precious. Whether it’s chasing down the puck or racing to challenge an opponent, NHL star Ryan O’Reilly and Team USA Olympian Hilary Knight must be fast on their feet. Here are three of the unique lower-body exercises these impressive athletes use in the off-season to build lower-body strength and quickness.

Kettle Bell Sumo Squat with Ryan O’Reilly of the Buffalo Sabres

Stand tall with your feet shoulder-width apart and elevated off the ground. Squat down and pick up the kettle bell. Next, stand up tall, pause briefly and then lower to starting position. Repeat.

Perform three sets of ten reps each.

Trap Bar Deadlift with Hilary Knight of the U.S. National Team

Stand in the center of the trap bar and grab both handles. Lower your hips, look forward and keep your chest pointing outward. Begin the movement by driving through the heels and extending your hips and knees to the ceiling. Lift the weight skyward, hold for a second at the top of your movement then lower back to the ground. Repeat.

Perform three sets of ten reps each.

Bulgarian Split Squat with Ryan O’Reilly of the Buffalo Sabres

Stand facing away from box holding a dumbbell in each hand. Extend your right leg back and place the top of your foot on the box. Squat down by flexing the knee and hip of your left leg. Return to the starting position and repeat. Switch legs.

Perform three sets of ten reps each.

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