Let’s Train

Works

• Front of the thigh · quadriceps
• Side of the hip · gluteus medius and minimus
• Buttocks · gluteus maximus

Needs

Step or low box

Setup

Stand side-on on the edge of a low step, on one foot. Let the other foot hang beside the step.

Steps

1. Bend the standing knee slowly.
2. Lower until the heel of the free foot lightly touches the floor.
3. Straighten the knee to rise.
4. Keep the standing knee in line with its toes the whole time.
5. Do all reps, then change legs.

Breathing

Breathe out as you move. Breathe in as you come back.

Where you feel it

In the front of the thigh and the side of the hip of the standing leg.

Common mistakes

• Letting the knee fall inward.
• Dropping the hip of the free leg.

When to stop