Scarlett Mew Jensen's leg workout for divers

April 17, 2020

Develop your leg strength with the help of elite British diver Scarlett Mew Jensen.

In this leg workout for divers, Scarlett takes you through a warm-up and workout, created by Dive London coach David Jenkins.

From squats, to calf raises and hip thrusters, this workout will help develop your leg strength outside of the pool.

This is a home workout, so you don’t need any equipment – just a wall to lean against (and a tea towel if you have one!).

If you like Scarlett’s leg workout, why not also try this plyometric workout?

Warm up

You should never start a workout before warming your muscles up properly.

Before this leg workout, perform the following exercises for 20 seconds each:

Foot circles, marches, knees up jogs, kick back jogs, side to side jumps, jumping jacks, good mornings, lunge front/side/back, Cossack cross, heel raises.

After you have warmed up your muscles, it’s time to start the main leg workout. Choose from the simple or hard versions of each exercise below.

Perform six reps of each exercise three times, taking a short break in between each set.

Click or tap play on the video below to watch Scarlett demonstrate each exercise.

If you’re not sure about your level, start off with these simple versions of each exercises.

Wide Squat – 3 secs down, 3 secs hold, powerful push up
Feet twice hip width apart and turned out. Knees in line with and behind your toes in the squat. Hips under with back flat and vertical.
Split Squats (Both Feet Flat) – 3 secs down, 3 secs hold, powerful push up
Feet hip width apart. Front knee stays behind toe. Head, shoulders, hip and back of knee aligned.
Calf Raises (Both Legs) – 3 secs down, 3 secs hold, powerful push up
Body aligned. Working legs locked tight. Knee, heel and toes in line through the movement.
Diver Squats (Shallow) – 3 secs down, 3 secs hold, powerful push up
Heels to wall. Glutes in tight with back and arms flat to the wall. Heels together. Knees move in line with toes.
Hip Thrusters (Both Legs) – 3 secs down, 3 secs hold, powerful push up
Feet flat, shoulder width apart. Knees in line with toes. Shoulders, hips and knees in line at top.
Hamstring Pull Ins (Single Leg) – 3 secs down, 3 secs hold, powerful push up
Heel on tea towel, hips up, feet shoulder width apart. Shoulders, hips and knees in line at top. Hips, knees and toes in line at bottom.

If you’re already confident with leg exercises, or you have progressed through the simple exercises with ease, try these harder versions.

Wide Squat With Jump – 3 secs down, 3 secs hold, powerful push up
Feet twice hip width apart and turned out. Knees in line with and behind your toes in the squat. Hips under with back flat and vertical.
Bulgarian Split Squats (Back Foot Raised) – 3 secs down, 3 secs hold, powerful push up
Feet hip width apart. Front knee stays behind toe. Head, shoulders, hip and back of knee aligned.
Calf Raises (Single Leg / On A Step) – 3 secs down, 3 secs hold, powerful push up
Body aligned. Working leg locked tight. Knee, heel and toes in line through the movement.
Diver Squats (Deep) – 3 secs down, 3 secs hold, powerful push up
Heels to wall. Glutes in tight with back and arms flat to the wall. Heels together. Knees move in line with toes.
Hip Thrusters (Single Leg) – 3 secs down, 3 secs hold, powerful push up
Feet flat, shoulder width apart. Knees in line with toes. Shoulders, hips and knees in line at top.
Hamstring Pull Ins (Both Legs) – 3 secs down, 3 secs hold, powerful push up
Heel on tea towel, hips up, feet shoulder width apart. Shoulders, hips and knees in line at top. Hips, knees and toes in line at bottom.