A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
8 kcal
/ min (est.)
3 × 12 per leg
sets × reps
Why this exercise
Difficulty: Intermediate
Improves balance, coordination, and leg strength while toning thighs and glutes.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per leg
Rest
60s
How to Perform
- 1.Stand tall with feet hip-width apart.
- 2.Step forward with one leg and lower your hips until both knees form 90° angles.
- 3.Push through the front heel to return to the starting position.
- 4.Repeat on the opposite leg.
Pro Tips
- •Keep your front knee aligned with your ankle.
- •Maintain an upright torso throughout the movement.
- •Engage glutes at the top for maximum activation.
Equipment
None or Dumbbells (optional)
Safety
Avoid letting your front knee extend past your toes.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.