How to perform it
- Stand upright with your abs engaged and your hands on your waist or in a comfortable position.
- Step your right leg forward and keep your left leg behind, creating a firm and stable base.
- Keep your torso aligned and your gaze forward throughout the movement.
- Bend your knees with control and lower your body straight down.
- Keep your front knee aligned with your foot and avoid letting it collapse inward.
- Lower to a comfortable range of motion, bringing your back knee close to the floor without touching it if possible.
- Press through the front leg to return to the starting position or the exercise base position.
- Exhale as you rise and inhale as you lower.
What you should feel
Greater activation of the quadriceps, glutes, and hamstrings, with core participation for stabilization. The effort should remain controlled in the legs and through balance, without pain in the knees, hips, or lower back.
Groups mentioned in the description
Exercise questions
Stand upright with your abs engaged and your hands on your waist or in a comfortable position. Step your right leg forward and keep your left leg behind, creating a firm and stable base. Keep your torso aligned and your gaze forward throughout the movement. Bend your knees with control and lower your body straight down. Keep your front knee aligned with your foot and avoid letting it collapse inward. Lower to a comfortable range of motion, bringing your back knee close to the floor without touching it if possible. Press through the front leg to return to the starting position or the exercise base position. Exhale as you rise and inhale as you lower.
Unilateral leg movement on the right side to work the core, quadriceps, glutes, and hamstrings while maintaining balance during the lowering and return phases.
Greater activation of the quadriceps, glutes, and hamstrings, with core participation for stabilization. The effort should remain controlled in the legs and through balance, without pain in the knees, hips, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.