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Works quads, hamstrings, butt and calf muscles
Take a long step and place one foot about 3 feet in front of the other, front knee aligned above front ankle, back heel lifted, hands entwined behind your back. Slowly lower hips about 8 inches and hold that position for three counts. Slowly raise hips up again to starting position. Start with two sets of 5 to 10 reps, then switch sides. Aim to progress to 20 reps. Once you can do this, add the weights to this move too.