This exercise involves stepping back with one leg and lowering the body until the front knee is bent at a 90-degree angle. It primarily targets the quadriceps, glutes, and hamstrings.
Type
Strength
Equipment
No Equipment
Difficulty
Beginner
Key Benefits
- Strengthens the quadriceps, hamstrings, and glutes
- Improves balance and stability
- Engages the core muscles
- Increases flexibility in the hip flexors and ankles
- Can be done anywhere without equipment
- Can be modified to increase or decrease difficulty
How to perform
- Stand with your feet hip-width apart and your hands on your hips.
- Step your right foot back and lower your body until your left knee is bent at a 90-degree angle.
- Make sure your left knee is directly above your left ankle and your right knee is hovering just above the ground.
- Push through your left heel to stand back up to the starting position.
- Repeat on the other side by stepping your left foot back.
- Complete 10-12 reps on each leg for 3 sets.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Secondary
Calves
Secondary