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❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤

Let's do some great exercises that workout our legs. Sometimes it's hard to remember that we can move laterally when we're working out legs, but it's so important as it unlocks a whole bunch of great exercises.

The exercises that we'll do in this video are easy to do at home or in a small space. You can do them with just your body weight, or add a resistance band for some added difficulty.

You can try these exercises for an entire workout. Try for 12 repetitions of each exercise for rounds. Try as many rounds as you can but I'd go for at least 5. Consider mixing it up a bit, like splitting the first two exercises and last two by doing the groups together.

You can also try these exercises for time. For example, work each one for 20 seconds with a 20 second break between each exercise. Take a 1 minute break between each round.

The four exercises are:

► Fire Hydrant

The rather humorous name for this one means what it says! Go on your hands and knees in a semi plank position. Use a yoga mat on your knees if you're on a hard surface. We'll be keeping our knee bent and raising one leg at a time outwards from our center.

In addition to core and stability work, this exercise will train our Glutes and smaller lateral leg muscles which will help build strength and power for the bigger lifts!

► Lateral Walk

Stand in an upright position, and drop down slightly to add tension to the legs. Not all the way down, just a slight bend - but be sure to keep that spine upright and neutral.

We'll be walking laterally by stepping out to the side. Try a few steps to each direction before returning back. If you're finding this one easy, try adding an exercise band at your knees for increased difficulty.

► In And Outs

Start in a standing position with feet outside shoulder width apart. Squat down and then one the way back up hop your feet to inside shoulder width. Squat down again with closer feet and launch back out to a wide stance.

Remember to maintain a neutral spine. I like to hold my hands in front of me so I can reference them for stability and take note if I'm swaying forward at all.

► Standing Leg Lift

This one requires stability and balance, so if you're having a hard time try using a chair or wall for help. Start in a standing position with feet at shoulder width apart. We'll simply be raising one leg out laterally to each side.

You'll really feel this one in your hips and butt, it's great for mobility training and will assist with overall fitness for injury prevention.
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Feel free to take a longer break between rounds, or modify the movements as needed. 😃
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0:00 Intro
0:28 Fire Hydrant
1:43 Lateral Walk
3:10 In And Outs
4:06 Standing Leg Lift
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