Preparation
Stand on a firm underground
Start Position
Stand upright. Feet shoulder width apart or a bit wider. The toes are pointing outwards. Lift the chest up. Shift the weight on one leg and lift the other foot off the floor
2‹Þ
Bend the hips and knee of the standing leg at the same time. Lower the buttocks downwards and back. Keep the chest high and the back straight. Press the knee out to keep it over the foot. Stretch the free leg and both arms out in front of you to keep the balance
End Position
Lower the buttocks as far as your strength and flexibility allow without losing the balance and perfect posture
2‹Þ
Press the foot of the standing leg into the ground. Engage the buttocks and leg muscles to extend hip and leg and push the body back up. Stretch the free leg and both arms out in front of you to keep the balance
Repeat
Back to the start position. Repeat for the planned number of times. Switch legs and repeat
Purpose
Strengthen the legs, mainly buttocks gluteus maximus and muscles on the front of the thighs quadriceps. Balance on one leg