Complete Lower Body Workout

I love leg workouts! For runners (and for literally anyone else) it is so important to stay well rounded to try and prevent muscle imbalances and help keep injuries away. If you are looking for a complete lower body workout, give this one a try! It can be done anywhere because you don't need weights or much space :)

Complete each exercises for 60 seconds before moving on to the next one. Go through all 9 of the exercises in order for one set. *If an exercise needs to be done on both sides, complete each exercise for 30 seconds on each side for a total of 60 seconds for that specific exercise.

Beginners: 1 set of 10 reps
Intermediate: 2 sets of 10 reps
Advanced: 3 sets of 10 reps

Aim to not take too much time to recover between each exercise, just enough to feel ready to start another one again. Do what feels best for you at the stage you are in right now. Progress further as you feel necessary. The goal should be to eventually complete 3 sets for a 30 minute workout with only a few seconds of rest in between exercises.

​Videos of the exercises are posted below. Always keep a slight bend in your knees and engage your core (picture pulling your belly button in towards your spine). 
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Don't forget to warm-up, cool-down and stretch!

Single Leg Squats

Alternating Side Lunges

Single Leg Deadlifts

Squats

Standing Side Leg Raises

Split Squats

Sumo Squats with Calf Raises

Donkey Kicks

Lying Hip Raises