5-minute leg workout | Women's Running

5-minute leg workout

Read Time:   |  April 7, 2020

Don't miss out on your strength training – this quick and simple workout will keep you on track

In this next workout in our series of 5-minute strength training sessions, Anne-Marie Lategan shows us how best to train our legs.

You’ll need hand weights for one of the exercises. If you can’t find weights online (they’re difficult to get your hands on at the moment) then you can use a jug of milk, canned goods from the cupboard or a heavy book – get creative!

The workout consists of five exercises to be repeated for a minute each. It can be as short as five minutes, but if you’ve got slightly longer then we’d recommend repeating the whole workout up to five times.

You can find the full-body workout and back workout here.

If you’re struggling with any of the exercises in this workout, Anne-Marie demonstrates them in the video below:

1. Side to side lunge to balance

  • Stand with your feet hip-width apart
  • Step sideways towards one side
  • Bend the knee of the leg which stepped sideways and keep the other leg straight
  • Step back to the centre position and repeat to the other side
  • Alternate between the two sides

Tip: Focus on one point in front of you

2. Squats

  • Stand with your feet slightly wider than shoulder with apart
  • Turn your foes out to 45-degrees
  • Bend your knees

Tip: Aim to get your thighs parallel with the floor

3. Weighted backwards lunges

  • Stand upright with your feet shoulder-width apart
  • Hold a weight in each hand
  • Step backwards with one leg
  • Bend both knees to perform a lunge
  • Step back to the starting position
  • Repeat on the other leg
  • Keep alternating between right and left

Tip: Keep your upper body upright

4. Lunge with rotation

  • Stand with your feet together and your arms stretched out in front of you parallel to the floor
  • Step forward with one leg and bent both knees to perform a lunge
  • Simultaneously rotate your arms towards the front leg
  • Step back to the starting position and repeat to the other side

Tip: Do this exercise with or without a weight

5. Sidekicks

  • Stand on one leg and hold onto a chair
  • Lift your other leg sideways
  • Keep a straight line between your shoulders, hips, knee and foot
  • Bend your knee and move your foot towards your bottom
  • Repeat the kick as fast as you can without losing technique

Tip: The higher you lift your leg the harder your muscles will work

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