Keep your feet shoulder-width apart. Drop your buttocks back as though sitting in a chair. Concentrate on squeezing your glutes during the upward motion. Keep your heels on the ground and knees over your ankles. Your shins should remain vertical at all times. Extend your buttocks backward. Do not keep your buttocks over your feet or extend your knees over your feet. This exercise works the glutes, quads, and hamstrings. Perform with or without a dumbbell/kettlebell in your hands.
Intensify your squats by doing Half Squats. While in the full squat position, hold the pose and push yourself up and down within a 6-inch range of motion, just like riding a horse. Do not straighten your legs until you have completed 20–30 reps as indicated in the workout section.
Keep your chest up high and your stomach tight. Take a long step forward and drop your back knee toward the ground. Stand up on your forward leg, bringing your feet together and repeat with the other leg. Make sure your knee never extends past your foot (in other words, keep your shin vertical).
Performing Walking Lunges is another way to get from point A to point Β within your outdoor workout area. Build up to 100-yard lunge walks and eventually 400-yard lunge walks to prepare your legs for long days of training.
Take a big stride forward. Bend both knees as you lower yourself so that your front thigh is nearly parallel to the floor. Lift yourself up so that your knees are straight but your feet have remained in the same position. If you have bad knees, either avoid the lunge exercise or only go halfway down.
Using a box about 20 inches in height, jump up onto the box and straighten your torso/hips to complete the motion. Step or jump down and repeat.
Build your explosive power in your legs by adding Box Jumps when you see a park bench while outside running or doing PT exercises.
In the all-fours position, lift your left leg from the hip to work the glutes and help balance the hip/ITB/thigh connections. (This is great for hip development and fin swimming.) Repeat with the right leg.