A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
8 kcal
/ min (est.)
3 Ă— 10
sets Ă— reps
Why this exercise
Difficulty: Intermediate
Sculpts glutes and legs while improving balance and single-leg strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
45s per side
How to Perform
- 1.Stand a few feet in front of a chair or bench and place one foot behind you on it.
- 2.Lower your hips until your front thigh is parallel to the floor.
- 3.Push through your front heel to rise back up.
- 4.Switch sides and repeat.
Pro Tips
- •Keep your torso upright throughout.
- •Ensure your front knee doesn’t go beyond your toes.
- •Squeeze glutes at the top of the movement.
Equipment
Chair or Bench
Safety
Maintain proper balance to avoid knee strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.