Description:

1. Sit on the edge of the step box or chair placing your arms to the sides and close to the hips with your fingers looking forward. Lower your hips and raise them up engaging your triceps. To increase the intensity of the exercise, move your feet forward. 2. Use a step box, chair, bench, or sofa to put one of your legs on it. Another leg should be fixed to the floor, so you can lean on it. Start bending supporting leg (like you are making an attempt to sit down on a chair). Feeling the little tension in your quads and hamstrings, make a pause when you lower your glutes down and stand up.

Muscle groups:

Quads, Upper Back, Triceps, Hamstrings, Biceps

Equipment:

Step