When it comes to lower-body workouts, you already know lunges and squats are key. But if you need a little help revamping your routine, we’ve got you covered with some fresh moves. These five exercises from Nike master trainer Traci Copeland take traditional moves to the next level with the help of just a few pieces of equipment.
Once you perform 10 reps of each move, repeat the whole circuit three more times. Your legs will feel the burn—in the best way possible. (Next up, try the strong, sexy leg workout that fires up the muscle fibres you may be overlooking.)
Begin in a squat position, keeping weight in the heels. Sit hips all the way back, then come all the way back up to stand. Step right leg forward into a lunge. Come back to center, then take that same leg back into a reverse lunge. Keeping core tight, come to center to perform a squat, then repeat the same front and reverse lunge. Perform ten times, then ten times on the left side.
Lateral Lunge to Power Skip
Step out onto right leg as you come into a lunge, then come back to center as you drive your right knee up with as much power as possible. Perform 10 times, then switch sides.
180-Degree Medicine Ball Squat Jump
Using a six- to an eight-pound medicine ball, squat down and reach the medicine ball to the ground. Then jump all the way up, lifting the medicine ball overhead. Jump and rotate 180 degrees and repeat. Perform 10 reps.