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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.
Glute Bridge to Leg Raise
This variation of the glute bridge helps remove some stability whilst working your legs.
- Perform a standard glute bridge.
- At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
- Return your leg slowly back down to the ground. This is one rep.
- Repeat with the other leg.
Plie Squat Standing Calf Raises
A plie foot placement method can be used for a number of different exercises, as it helps to work the different muscles of the calves.
The calf muscles have a multitude of movements and as such you should aim to perform calf raises in a both a normal – plie and inverted exercise format.
Point your toes out to the side at about 45 degrees, smoothly raise your heels off the ground, holding in the upper phase for 2 – 3 seconds, prior to returning your heels towards the ground.
Focus on keeping your foot straight throughout the movement, avoid any twisting movements.
Plank Reach Through
- Get into a push up position, with your hands on the floor below your shoulders, and your feet spaced slightly apart. Keep your spine in a neutral position.
- Reach one arm out in front of you, tensing your core for stability.
- Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your core.
- Touch your opposite knee with your hand.
- Return your arm to its initial position. This is one rep. Repeat on the other side.
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.
One Leg Crossover Jumps
- Simply hop up and down on one leg. Land on the toes and not the heels, and perform in a rhythmic fashion.
- Perform all prescribed reps on one side, then on the other. This counts as one set.
Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!
- 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.
- Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.
On Side Hip Raises
This is a great way to use your bodyweight to really work your obliques.
- From side plank position, making sure your elbow is directly underneath your shoulder, lower your body until your hips touch the ground. You can have your feet scissored (as shown) or on top of each other.
- Tense your obliques (side abs) to raise your body back up to a proper side plank position, with your neck and spine in a neutral position.
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.