This exercise involves stepping forward with one foot and lowering the back knee towards the ground while keeping the front knee at a 90-degree angle. It primarily targets the quadriceps, glutes, and hamstrings.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the quadriceps, hamstrings, and glutes
- Improves balance and stability
- Increases flexibility in the hip flexors and groin muscles
- Can be modified to target different muscle groups or add resistance
- Can be done with or without weights, making it accessible for all fitness levels
How to perform
- Start by standing with your feet hip-width apart.
- Take a big step forward with your right foot, keeping your left foot in place.
- Bend both knees to lower your body towards the ground, making sure your right knee is directly above your ankle and your left knee is hovering just above the ground.
- Keep your torso upright and your core engaged.
- Push through your right heel to stand back up to the starting position.
- Repeat on the other side by stepping forward with your left foot.
- Continue alternating legs for the desired number of repetitions or time.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary