Squats
Squatting is a popular exercise that targets the muscles in the legs, lower back, and core. It can help people strengthen their muscles and burn fat.
Stand with feet a little wider than hip width, toes facing front.
Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
Press into your heels and straighten legs to return to a standing upright position.
Jumping Squats
Squat Jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. Squat Jumps target quads, hamstrings, glutes and calves while also toning the ab and back muscles.
Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
Jump straight up and swing arms overhead.
Return to squat.
Stepup
The step-up is a lower-body exercise that targets muscles in your legs. Perform step-ups by standing in front of an elevated, knee-height surface like a plyometric box or bench.
Step up with the right foot, pressing through the heel to straighten your right leg.
Bring the left foot to meet your right foot on top of the step.
Bend your right knee and step back down with the left foot.
Bring the right foot down to meet the left foot on the ground.
Lateral Lunge
The lateral lunge is great for pre-run mobilisation. It strengthens your adductors (inner upper thigh muscles) and abductors (outer hip muscles) more due to the sideways movement.
Stand with your feet hip-width apart.
Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees.
Push back to start.
Reverse Lunge
Compared with a basic lunge, this exercise places less stress on the knees while still toning your entire leg.
Stand upright, with your hands at your hips.
Take a large step backward with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
Alternate legs, and step back with right leg.
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