For this exercise you need a stable chair, bench, box or similar podest

Start Position

Sit down and stand up from the chair. Shift the weight completely onto one leg and lift the foot of the free leg a bit in front of you


Slowly sit back to the chair standing on one leg. Stretch the free leg and both arms out in front of you to keep the balance. Keep the back straight and chest up during the whole movement

End Position

Activate the leg muscles to sit down on the chair very slow and controlled


Push the standing leg into the ground and push the body back up with an explosive move


Back to the start position. Repeat for the planned number of times. Repeat for each leg


Strengthen the legs, mainly quadriceps muscles on the front of the thighs and buttocks, gluteus maximus. Balance on one leg