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High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.
- Start with your feet hip width apart, place your hands on your hips. Keep your back straight and your shoulder blades pulled together.
- Send one leg out to your side, squatting down on it whilst providing support with your stationary leg and hands. Hold for 2-3 seconds.
- Push back off your bent leg, returning to a standing position. This is one rep.
- Repeat on the other side.
The goblet squat is a variation on the sumo squat, but without the added difficulty of a barbell. It brings an upper body workout into the squat.
- Hold a dumbbell, kettlebell or medicine ball in your hands, close to your body. Place your legs just wider than shoulder width apart, with your feet pointed slightly outwards.
- Perform a squat as you would with a sumo squat, slowly lowering down, pausing a few inches above the ground and then driving up through your heels with your glutes.
- The further away from your body you hold the weight, the further back you can squat, and the more difficult the exercise will be.
Single Leg Row
These throw in a lot of instability, making them a great way to challenge yourself whilst still requiring no equipment.
- Stand with your knees slightly bent.
- Raise one foot slightly off the ground, keeping the slight bend in your other knee.
- Bend from your hips, lowering your torso as far forward as you can. As you bend over, raise your other hands out above your head, or to your side for balance.
- Squeeze your glute, raising your other leg back behind you. Squeezing for 2-3 seconds.
- Slowly lower your leg and raise your torso until you’re in your starting position. This is one rep.
- Repeat for the other leg.
Bulgarian Split Squat
The split squat is a great exercise that you’ll feel all day.
- Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
- Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
- Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
- Repeat for the other leg.
Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.
- Start on your hands and knees. Have your hands directly below your shoulders.
- Squeeze your glute, kicking one leg backwards towards the sky with your knee bent, squeezing at the top for 2-3 seconds.
- Slowly return the leg until you’re on both knees. This is one rep.
- Repeat for the other leg.
Dumbbell Squat and Press
This is another great combo for adding some endurance into your workout.
- Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels. Hold a dumbbell in each hand, cleaned up to shoulder height.
- Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Explode upwards, squeezing your leg and core muscles as you raise yourself up. Push that momentum up through your arms to press the dumbbells above your head. This is one rep.
One Leg Deadlift
The single leg deadlift is a great variation to work the same muscles as the deadlift, without the need for a barbell.
- Hold a dumbbell or kettlebell in one hand and move your leg on the same side backwards. Adjust your balance to support yourself on your other leg.
- Follow all of the safety procedures of a standard deadlift, keeping your back straight, keeping your head looking forward (don’t move your neck), tensing your core.
- Slightly bend the leg you’re standing on whilst leaning forward. As you lower the weight, send your other leg backwards.
- Once you feel a stretch building in the hamstring of the leg you’re standing on, tense the glute in that leg to send your torso back upward until you’re standing straight again. This is one rep.
The wall squat is a great way to remove momentum from your squats, concentrating the exercise on your quads and glutes.
- Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. You back should be towards a wall. Make sure your spine is in a straight, neutral position.
- Your feet should be placed a foot or two in front of a wall (so that at the bottom of your squat, your knees are directly above your feet).
- Lean backwards against the wall. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your thighs are horizontal to the floor. Hold for 2-3 seconds.
- Continue to squeeze your leg and core muscles are you raise yourself up again. This is one rep.