A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
10 kcal
/ min (est.)
4 × 20
sets × reps
Why this exercise
Difficulty: Beginner
A foundational lower-body move that builds strength, balance, and endurance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
20
Rest
60s
How to Perform
- 1.Stand with feet shoulder-width apart.
- 2.Lower hips as if sitting on a chair.
- 3.Keep knees behind toes and chest upright.
- 4.Push through heels to stand up.
Pro Tips
- •Don't let knees cave in.
- •Keep heels grounded.
Equipment
None
Safety
Stop if you feel knee discomfort or instability.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.