Stand with feet hip-width apart and take a step forward with one foot. Lower your body until both knees are bent at a 90-degree angle, then push through your front heel to return to the starting position and repeat on the other leg.
Stand with feet hip-width apart and lower your body as if sitting back into a chair, keeping your chest lifted and knees behind your toes. Push through your heels to return to the starting position.
Step onto a bench or sturdy elevated surface with one foot, driving through the heel to lift your body up. Step back down and repeat on the other leg. For added intensity, hold dumbbells in each hand.
Sit on the leg press machine with your back flat against the backrest and feet on the platform hip-width apart. Push the platform away from your body by extending your legs, then slowly lower the weight back down.
Lie on your side with your bottom leg bent for stability and your top leg straight. Lift your top leg toward the ceiling, keeping it straight, then lower it back down with control.
Lie on your side with your bottom leg bent for stability and your top leg straight. Lift your top leg away from your body, then lower it back down with control.
Whether outdoor cycling or using a stationary bike, aim for at least 30 minutes of moderate to vigorous cycling several times per week.
Incorporate running or jogging into your regular exercise routine, aiming for at least 150 minutes of moderate-intensity aerobic activity per week.