The A-Skip is as a dynamic warm-up and is good for teaching running mechanics. No equipment is needed so it can be done by almost anyone, anywhere. You might find this exercise in the speed, agility, and quickness portion of a well balanced strength and conditioning program. The A-Skip is a good way to prepare your body for more demanding plyometric exercises, such as the A-Bound.

The back pedal exercise is a good dynamic warm-up for agility drills or running. This exercise can also be used to improve sports performance for football, soccer and hockey. Make sure you find an open space to run backwards and know what is behind you. Try to increase you foot speed without breaking your mechanics. This can also be used as a cool down exercise to balance out development between the quads and hamstrings.

The backward run is used for dynamic warm-up and agility. It differs from the back pedal by the length of the strides. Your arm motion should be the same as forward running. The elbows should be approximately 90 degrees and the hands should be relaxed. Pump the shoulders as you run backwards. You can use this as a conditioning exercise by performing many sets with little rest. Make sure you have open space behind you free of obstructions and hazards.

The box thrust develops power in the lower body. The goal is to quickly and explosively push off the box, gaining maximum vertical height. Block with the arms to gain additional height, land soft and repeat for the recommended number of repetitions. The box thrust is considered an intermediate to advanced move and should be performed after the lower body has been strengthened with back squats, leg presses or lunges.

The deep hip stretch is used to improve flexibility in the hip. Hip flexibility is important for easy of movement as well as athletic performance. People who spend a lot of time sitting will benefit from the deep hip stretch. Tight muscles in your hip will also put the brakes on your jumping and sprint. Just like every other stretch, the deep hip stretch should be performed after the body is thoroughly warmed up.

The dumbbell step up targets the glutes and thighs. Step ups are a functional movement which transfers well to everyday life. So while you are building great looking legs you are also preparing you body to handle the stress of everyday life. If your goal is to build lean, shapely legs, select a moderate resistance and if your goal is to develop additional muscle select heavier dumbbells.

Forward lunge alternating is a great bodyweight exercise for sculpting the lower body. The thighs and butt are the primary movers in the lunge exercise. Alternating each leg for a high number of repetitions or for an extended duration – makes the exercise more aerobic. This challenges the cardiovascular system and burns a lot of calories. Adding resistance to the lunge is another way to challenge your lower-body to change.

The hip flexor stretch done while standing is a good warm up or cool down stretch. Keeping your hip flexors loose is very important for many sports. This stretch can be done anywhere since you don’t need any equipment. It is best to warm up properly before stretching.

The jumping lunge exercise is a challenging and fun way to strengthen and condition the lower body. Jumping lunges increase the power in the legs and hips. Jumping lunges are a plyometric (explosive) exercise that requires a base level of conditioning to perform safely. No equipment is needed to perform jumping lunges.

Jumping lunges with forward motion develop strong, powerful legs. The jumping lunge is a fun exercise that requires no equipment and can be performed at home or in the gym. This exercise has strength and conditioning benefits that will shape your legs and burn fat. Due the high demand this exercise places on the neuromuscular system, it is recommended that you rest 48 hours before the next lower body workout.

Lateral step-ups strengthen and define the inner thighs and hips. Lateral steps ups can be performed with dumbbells for added resistance. The side-to-side movement provides additional stability requirements for the hips and core muscles. Lateral step ups can be used to shape and define the legs. Include this exercise in your lower-body or circuit training workout.

The outer thigh stretch is a great stretch for the glute medius and the I-T band. All you need is a wall so you can do it almost anywhere. Stretching your I-T band is very important for runners and cyclists. You can adjust the position of your leg to find the optimal stretch for you.

The single leg press is a variation of the regular lag press. The leg press machine is available at most gyms. The purpose of only using one leg is to make sure that they are both doing the same amount of work. Make sure the leg you are not using is out of the way in a safe place.

The Standing Broad Jump develops power in the lower body. This exercise can be used to measure power in the legs by recording the distance between the take-off line and the point of contact on the landing (back of the heels). You may use this exercise for metabolic conditioning by jumping for a defined distance (e.g., 15 yards).

The Standing Lateral Jump develops power in the lower body.

The static lunge is a good beginner exercise for strengthening and shaping the glutes and thighs. The bodyweight lunge targets the hip (glutes, hamstrings, hip adductors) and knee extensors (quadriceps). Squats should be used to develop a strong lower body before progressing to lunges.