Advanced Lower Body Exercises

Reverse direction and roll up onto your feet and stand.

Lie on the ground, bring the knees quickly to your chest as your roll up onto your shoulders.

Reverse direction and roll up onto your feet and stand.

Squat down, roll onto your back with the knees to your chest again, and repeat.

If you have trouble, try this exercise while holding a weight... The added weight helps create momentum and pull the body forward into the crouch position.

From a standing position, cross your left leg in front of your right leg and lunge as far as your can to the right.

Land with your foot at about a 45 degree angle and land on your heel with both knees slightly bent.

Push off your back foot and cross your right leg in front of your left leg and lunge as far as you can to the left.

Continue in an alternating fashion as you move forward... using your arms for balance.

Stand on your right foot, with the left foot rest slightly behind the right heel. Contract your core and hold your arms out to the sides.

Bend forward from the hips, allowing your back to curve naturally... while simultaneously extending your left leg behind you until your body forms a straight line.

Your arms will be out to your sides like bird wings.

Squat with your right knee, keeping your body as straight as possible... press back up.

When you have finished all repetitions for that leg, return to the starting position and repeat with the opposite leg.

Start with one leg slightly off the floor and in front of your body.

Flex your grounded leg and prepare to lower yourself slowly towards the floor.

Lean slightly forward and use your hands for balance.

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