The lower-body workout that will prep you for spring

Spring is finally here, which means outdoor running and power walking are back on the agenda. Nike master trainer Eva Redpath’s lower-body workout is the ultimate tune-up for legs that are ready to hustle.

Switching up your workout provides benefits like strengthening the mind-body connection. There are options for everyone—weight lifting, running, high-intensity interval training or yoga, for example—making it easy to keep your body engaged and your mind fresh.

1. DROP SQUATS
Eight to 12 reps x three sets

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Photography by Geneviève Caron | Hair and makeup by Wendy Rorong | Clothing and shoes from nike.com.

Start here
Stand with your feet together.

1. Jump out.

2. Land with your feet apart in the bottom of a squat, reaching for the floor with your right hand.

3. Jump your feet back together.

4. Repeat, alternating which hand reaches for the floor.

2. ALTERNATING SIDE LUNGE TO CURTSY
Eight to 12 reps on each side x three sets

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Photography by Geneviève Caron | Hair and makeup by Wendy Rorong | Clothing and shoes from nike.com.

Start here
Stand with your feet hip-width apart.

1. Step your left leg out to the side, lowering into a lateral lunge with your left thigh parallel to the floor.

2. Pushing off your left foot, step it back, crossing your left leg behind your right leg.  

3. Bend your knees into a curtsy with your right thigh parallel to the floor.

4. Return to the starting position. Complete the reps with your left leg before switching to your right leg.

3. REVERSE LUNGE WITH KNEE DRIVE
Eight to 12 reps on each side x three sets

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Photography by Geneviève Caron | Hair and makeup by Wendy Rorong | Clothing and shoes from nike.com.

Start here
Stand with your feet hip-width apart.

1. Step your left leg behind you, bending your knees and lowering into a reverse lunge with your right thigh parallel to the floor.

2. Keeping your weight on your right foot, Jump, driving your left knee forward.

3. Land softly on your right foot.

4. Return to the starting position. Complete the reps with your left leg before switching to your right leg.

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