• Muscles used: gluteus maximus, quadriceps, hamstrings, calves.
• Exercise: while standing, bring one foot far enough forward so that you end up with the right knee at a 90° angle. The back knee should not touch the ground and must not go outside the axis of the heel. The bust remain upright at all times. Alternate between the legs. For added difficulty, you can carry water bottles in your hands as an extra load.
• Breathing: breathe in during the descent and breathe out when returning to the starting position, while keeping the abs contracted.
• Safety instructions: keep your feet aligned (no feet pointing in or out), stretch your back up to keep your back straight and look far ahead.
• Repetition: 4 x 15-20 repetitions with a short recovery time.