This exercise involves standing with one foot on a chair behind you and the other foot in front of you. You then lower your body down into a squat position, keeping your back straight and your front knee in line with your ankle. This exercise targets your glutes, quads, and hamstrings.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Strengthens the quadriceps, hamstrings, and glutes
- Increases hip mobility
- Targets the core muscles for added stability
- Can be done with minimal equipment
- Allows for unilateral training to address muscle imbalances
How to perform
- Stand with your back facing the chair and place your left foot on the seat of the chair.
- Step your right foot forward and lower your body down into a lunge position, keeping your left foot elevated on the chair.
- Make sure your right knee is directly above your ankle and your left knee is hovering just above the chair.
- Push through your right heel to stand back up to the starting position.
- Repeat for the desired number of reps on one side before switching to the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary