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Action INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.
Special Instructions Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.
Muscles Worked: Quads, Glutes
Forward Lunges
Starting Position Stand with your feet about 6 inches apart from each other toes pointed forward.Action INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.
Special Instructions Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.
Muscles Worked: Quads, Glutes
Lying Single-Leg Raises
Single Leg Squats with Chair
Standing Adduction
Bridges
