equipment

Bodyweight

sets

3

reps

10-15

rest

60-90 sec

1. Stand tall with your feet hip width apart.
2. Place your hands on your hips or hold them in front for balance.
3. Lift your chest and brace your midsection.
4. Look straight ahead at a fixed point.
5. Spread your weight evenly across both feet.

1. Step one foot back and land on the ball of that foot.
2. Bend both knees until the back knee is just above the floor.
3. Keep the front shin close to vertical and the torso upright.
4. Drive through the front heel to step back to standing.
5. Alternate legs, or finish all reps on one side first.

Inhale as you step back and lower, exhale as you drive back up.

• Most of the weight stays on the front leg.
• Lower the back knee straight down rather than reaching for the floor.
• Keep the hips square to the front.
• Take a longer step to involve the glutes more.
• Hold a dumbbell in each hand once bodyweight is easy.

• Leaning the torso forward over the front knee.
• Letting the front knee drift inwards.
• Banging the back knee into the floor.
• Taking too short a step so the front knee travels far forward.
• Pushing off the back foot instead of the front heel.

From standing to the back knee just above the floor with both knees near ninety degrees.