8 lower body exercises you need to be doing

Now we want to treat you with specialties. 8 step by step exercises from champions to train your lower body part. Repeat the exercises in the order we suggest and make sure to regulate intensiveness and the load, in accordance with your current physical state.

You might want to use a resistant band and dumbbells to make the exercises harder to do.

Do as many repeats, as you can within 30 seconds or a minute. Make sure to chose timing and velocity for the exercises accordingly with your goals and current body shape.

Your body knows better what you need, so listen to it, when training and don’t forget to drink water in between exercises.




#1 Parallel Runner

13 Essential Core Exercises for Runners | ACTIVE

– Loop center of band around a stable post like a couch leg. Start on floor in plank position facing away from post, feet placed in handles like stirrups.

– Alternately bring right and left knee in toward chest, not allowing toes of bent leg to touch floor.




#2 Deadlift

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– Stand with feet hip-width apart and arms by sides, a dumbbell in each hand.

– Place right foot behind you slightly, toes on mat.

– Standing on left leg, knee slightly bent, hinge forward from hips as you raise right leg behind you until body is parallel to floor, arms hanging down.

#3 Sleepers

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– Place a coiled garden hose (or a rolled-up towel) on ground and straddle it, hands on hips.

– Lower into a squat, then jump as high as you can and tap heels together in midair.

– Land with knees soft in start position.

#4 Tap the Toe Twist

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– Place medicine ball on ground in front of you.

– Alternately tap toes of left and right foot on top of ball, moving around it as fast as you can until you’ve made a complete circle.
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