equipment

Bodyweight

sets

3

reps

8-12

rest

60-90 sec

1. Stand tall with your feet together.
2. Point both feet straight ahead.
3. Hold your hands in front of your chest for balance.
4. Lift your chest and brace your midsection.
5. Make sure you have clear space to either side.

1. Take a wide step directly out to one side.
2. Push your hips back and bend that knee while the other leg stays straight.
3. Lower until you feel a stretch in the inner thigh of the straight leg.
4. Keep both feet flat and pointing forwards.
5. Push off the bent leg to return to standing.

Inhale as you step out and lower, exhale as you push back to standing.

• Sit back into the hip rather than dropping straight down.
• The straight leg stays straight with the foot flat.
• Keep the chest up and the back flat.
• Both feet stay pointing forwards, not turned out.
• Hold a dumbbell at your chest to make it harder.

• Letting the trailing foot roll onto its edge.
• Bending the straight leg so the stretch disappears.
• Rounding the back to reach lower.
• Letting the bent knee collapse inwards.
• Stepping so wide that you cannot push back up.

From feet together to a wide stance with one knee bent and the other leg straight, both feet flat.