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| Split squat |
Preparation
Stand facing away from chair/ bench.
Extend leg back and place top of foot on chair/ bench.
Movement
Squat down by flexing knee and hip in front leg until knee of rear leg is almost in contact with floor.
Return to original standing position by extending hip and knee of forward leg and repeat.
Continue with opposite leg.
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Wall Sits |
Preparation
Stand with feet about hip or shoulder-width apart and place your back against a sturdy wall for support.
Movement
Bend the knees and lower into a squat, keeping the knees in line with the toes.
Bend the knees and lower into a squat, keeping the knees in line with the toes.
Lower down as far as you can go (but no lower than 90 degrees)
Hold for recommended amount of time.
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Single Leg Squat |
Preparation
Balance on one leg with opposite leg extended straight leg forward as high as possible.
Movement
Squat down as far as possible while keeping leg elevated off of floor.
Keep back straight and supporting knee pointed same direction as foot supporting.
Raise body back up to original position until knee and hip of supporting leg is straight.
Repeat and continue with opposite leg.
Keep back straight and supporting knee pointed same direction as foot supporting.
Raise body back up to original position until knee and hip of supporting leg is straight.
Repeat and continue with opposite leg.
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Reverse Lunge |
Preparation
Stand tall with your hands at your hips.
Movement
Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.
Return to start position.
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Sumo Squat |
Preparation
Movement
Push your hips back and squat down, keeping your chest up and knees out.
Return to starting position. repeat.