{"id":7395,"date":"2025-07-03T16:53:08","date_gmt":"2025-07-03T16:53:08","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=7395"},"modified":"2025-07-03T16:53:08","modified_gmt":"2025-07-03T16:53:08","slug":"como-entrenar-fuerza-piernas-7-ejercicios-clave","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/como-entrenar-fuerza-piernas-7-ejercicios-clave\/","title":{"rendered":"\u00bfC\u00f3mo entrenar la fuerza de piernas? 7 ejercicios clave"},"content":{"rendered":"<p>Entrenar la fuerza de las piernas no es solo para deportistas. Es clave para rendir mejor en cualquier deporte\u2026 y para moverte mejor en la vida diaria. Caminar, correr, saltar, subir escaleras o prevenir lesiones: todo parte de unas piernas fuertes.<\/p>\n<p>Aqu\u00ed tienes 7 ejercicios clave para entrenar la fuerza de piernas de una manera efectiva con peso libre. Son ejercicios que puedes hacer perfectamente en casa.<\/p>\n<p>&nbsp;<br \/>\n&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/H524Ct2Twv8 \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<h2>&nbsp;<\/h2>\n<h2><strong>Ejercicios para entrenar la fuerza de piernas<\/strong><\/h2>\n<h3>&nbsp;<\/h3>\n<h3><strong>1. Sentadilla profunda<\/strong><\/h3>\n<p>Para trabajar principalmente cu\u00e1driceps, gl\u00fateo mayor, isquiotibiales y aductores.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>2. Elevaci\u00f3n de talones<\/strong><\/h3>\n<p>Fortalece gemelos y s\u00f3leo. Mejora la estabilidad al caminar, correr o cambiar de direcci\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>3. Zancadas posteriores<\/strong><\/h3>\n<p>Menos estr\u00e9s en la rodilla, trabajas equilibrio y simetr\u00eda. Fortaleces cu\u00e1driceps, gl\u00fateos, isquiotibiales, aductores\u2026<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7400\" data-permalink=\"\/es-es\/blogs\/fitness\/como-entrenar-fuerza-piernas-7-ejercicios-clave\/a-personal-trainer-is-showing-a-sportswoman-exercises-with-kettlebell-in-a-gym\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-scaled.jpg\" data-orig-size=\"2560,1920\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;1.2&quot;,&quot;credit&quot;:&quot;Getty Images&quot;,&quot;camera&quot;:&quot;Canon EOS R&quot;,&quot;caption&quot;:&quot;A muscular fitness instructor is showing sportswoman workouts with kettlebell in a gym.&quot;,&quot;created_timestamp&quot;:&quot;1701826053&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;85&quot;,&quot;iso&quot;:&quot;1250&quot;,&quot;shutter_speed&quot;:&quot;0.0008&quot;,&quot;title&quot;:&quot;A personal trainer is showing a sportswoman exercises with kettlebell in a gym.&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"a personal trainer is showing a sportswoman exercises with kettlebell in a gym.\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;A muscular fitness instructor is showing sportswoman workouts with kettlebell in a gym.&lt;\/p&gt;\n\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-1024x768.jpg\" class=\"alignnone wp-image-7400 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-scaled.jpg\" alt=\"entrenar la fuerza de piernas\" width=\"2560\" height=\"1920\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-scaled.jpg 2560w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-1024x768.jpg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-768x576.jpg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-1536x1152.jpg 1536w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1956798859r-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>4. Zancadas laterales<\/strong><\/h3>\n<p>Activa aductores y gl\u00fateo medio, claves para la estabilidad. Importante en cualquier deporte con cambios de direcci\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>5. Peso muerto unilateral<\/strong><\/h3>\n<p>Mejora control motor, equilibrio y fuerza de isquiosurales. Fundamental para prevenir lesiones.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>6. Step-up<\/strong><\/h3>\n<p>Movimiento funcional: similar a subir escaleras o impulsarte corriendo. Trabaja cu\u00e1driceps, gl\u00fateos y core.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>7. Hip thrust<\/strong><\/h3>\n<p>Ejercicio estrella para el gl\u00fateo mayor. Potencia la extensi\u00f3n de cadera para correr y saltar.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7401\" data-permalink=\"\/es-es\/blogs\/fitness\/como-entrenar-fuerza-piernas-7-ejercicios-clave\/man-performing-barbell-hip-thrust-exercise-in-gym\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-scaled.jpg\" data-orig-size=\"2560,1920\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.8&quot;,&quot;credit&quot;:&quot;Getty Images&quot;,&quot;camera&quot;:&quot;ILCE-7M3&quot;,&quot;caption&quot;:&quot;Man executing a barbell hip thrust on a bench in a modern gym setting, focusing on strength training and fitness routines&quot;,&quot;created_timestamp&quot;:&quot;1737888419&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;28&quot;,&quot;iso&quot;:&quot;1000&quot;,&quot;shutter_speed&quot;:&quot;0.005&quot;,&quot;title&quot;:&quot;Man performing barbell hip thrust exercise in gym&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"man performing barbell hip thrust exercise in gym\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Man executing a barbell hip thrust on a bench in a modern gym setting, focusing on strength training and fitness routines&lt;\/p&gt;\n\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-1024x768.jpg\" class=\"alignnone wp-image-7401 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-scaled.jpg\" alt=\"entrenar la fuerza de piernas\" width=\"2560\" height=\"1920\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-scaled.jpg 2560w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-1024x768.jpg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-768x576.jpg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-1536x1152.jpg 1536w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-2203189813r-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfCu\u00e1ntas series, repeticiones, recuperaci\u00f3n, peso\u2026? <\/strong><\/h2>\n<p>Esto va a depender mucho del objetivo que tengas, pero a grandes rasgos:<\/p>\n<h3><strong>Fuerza m\u00e1xima <\/strong><\/h3>\n<p>Si tu objetivo est\u00e1 enfocado al deporte y a la mejora del rendimiento.<\/p>\n<ul>\n<li>3\u20135 series<\/li>\n<li>3\u20136 repeticiones \u2013 por encima del 85 % del 1RM (repetici\u00f3n m\u00e1xima)<\/li>\n<li>Descansos largos (2\u20133 min)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7402\" data-permalink=\"\/es-es\/blogs\/fitness\/como-entrenar-fuerza-piernas-7-ejercicios-clave\/woman-doing-back-exercise-at-the-gym\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-scaled.jpg\" data-orig-size=\"2560,1920\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;1.2&quot;,&quot;credit&quot;:&quot;Getty Images&quot;,&quot;camera&quot;:&quot;Canon EOS R&quot;,&quot;caption&quot;:&quot;Female muscular athlete doing hard training with dumbbell for her back muscles at the gym.&quot;,&quot;created_timestamp&quot;:&quot;1630177369&quot;,&quot;copyright&quot;:&quot;Milan Markovic&quot;,&quot;focal_length&quot;:&quot;85&quot;,&quot;iso&quot;:&quot;320&quot;,&quot;shutter_speed&quot;:&quot;0.0025&quot;,&quot;title&quot;:&quot;Woman Doing Back Exercise At The Gym&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"woman doing back exercise at the gym\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Female muscular athlete doing hard training with dumbbell for her back muscles at the gym.&lt;\/p&gt;\n\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-1024x768.jpg\" class=\"alignnone wp-image-7402 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-scaled.jpg\" alt=\"entrenar la fuerza de piernas\" width=\"2560\" height=\"1920\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-scaled.jpg 2560w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-1024x768.jpg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-768x576.jpg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-1536x1152.jpg 1536w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/gettyimages-1636236771r-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Hipertrofia funcional <\/strong><\/h3>\n<p>Si tu objetivo es m\u00e1s bien la mejora de la salud, prevenci\u00f3n de lesiones y mejorar o mantener la masa muscular:<\/p>\n<ul>\n<li>3\u20135 series<\/li>\n<li>6\u201312 repeticiones<\/li>\n<li>65\u201380 % del 1RM<\/li>\n<li>Descansos medios (60\u201390 seg)<\/li>\n<\/ul>\n<p>Recuerda que personalizar los programas de entrenamiento por parte de un profesional del deporte es la mejor opci\u00f3n para obtener los mejores resultados.<\/p>\n<p>Ahora que ya sabes c\u00f3mo entrenar la fuerza de piernas, puede que te interesen estos otros art\u00edculos:<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/mejores-ejercicios-para-trabajar-la-flexibilidad\/\" target=\"_blank\" rel=\"noopener\">Los mejores ejercicios para trabajar la flexibilidad: \u00a1Cuida tus m\u00fasculos!<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/mejores-ejercicios-trabajar-gluteos\/\" target=\"_blank\" rel=\"noopener\">Los 7 mejores ejercicios para trabajar los gl\u00fateos<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/\" target=\"_blank\" rel=\"noopener\">10 ejercicios para fortalecer rodillas<\/a><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Entrenar la fuerza de las piernas no es solo para deportistas. Es clave para rendir mejor en cualquier deporte\u2026 y para moverte mejor en la vida diaria. Caminar, correr, saltar, subir escaleras o prevenir lesiones: todo parte de unas piernas fuertes. Aqu\u00ed tienes 7 ejercicios clave para entrenar la fuerza de piernas de una manera [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/como-entrenar-fuerza-piernas-7-ejercicios-clave\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":602,"featured_media":7403,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-7395","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-entrenamiento"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/06\/portadar-scaled.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-1Vh","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7395","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/602"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=7395"}],"version-history":[{"count":5,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7395\/revisions"}],"predecessor-version":[{"id":7405,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7395\/revisions\/7405"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/7403"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=7395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=7395"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=7395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}