A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
7 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Strengthens and tones the lower body while improving flexibility and stability.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Stand with feet shoulder-width apart and arms extended forward.
- 2.Lower your hips back and down as if sitting into a chair.
- 3.Keep your chest up and knees tracking over your toes.
- 4.Push through your heels to return to standing.
Pro Tips
- •Engage your core throughout the movement.
- •Avoid letting your knees collapse inward.
- •Keep heels grounded at all times.
Equipment
None
Safety
Don’t let your knees pass your toes excessively.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.