Description:

1. Stand with right leg slightly bent at knee, and left leg behind you on the bench. From this position, squat straight down, keeping the bodyweight back in the right leg. Standing up, do a kick forward with the left knee. Make sure that you are standing up straight when you do a kick forward. 2. Sit on the edge of the bench placing your arms close to the hips with your fingers looking forward. Raise your hips and lower them down engaging your triceps. To increase the intensity of the exercise, move your feet forward. 3. Bend your left leg out in front of you and kneel on your right leg. With your back straight slowly push your hips forward. You should feel a stretch in your hip and upper thigh of your back leg. Try to hold this position from 15-30 seconds.

Muscle groups:

Gluteus, Calves, Core, Quads, Lower Back

Equipment:

Fitness Mat, Bench