1. Stand on one foot and place the hands in front of the body.

2. Sit back and down, breaking at the hips and knees while leaning forward at the trunk.

3. Descend until the knee of the nonworking leg approaches or touches the ground. Stand up to return to starting position. Perform all the repetitions with the weaker leg first and then switch and repeat with the stronger leg. 

Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus

Secondary: Hamstrings (biceps femoris, semitendinousus, semimembranosus), adductor magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip external rotators.

1. Stand with your feet wider than shoulder-width apart and the feet flared to your preference. Stand very close to the edge of a sturdy box, bench, chair, step, or stool.

2. Initiate the movement by breaking at the hips and sitting back, keeping the chest up, the knees out so they track over the toes, and the shins perpendicular to the floor. Remember to push through the heels.

3. Pause for a moment while sitting on the box and then rise, making sure to squeeze the glutes to lockout.

Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Secondary: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings (biceps femoris, semitendinousus, semimembranosus),

Erector spinae (spinalis, longissimus, iliocostalis).

1. Stand with a narrow stance and fee flared. Most people find a 30-degree foot flare most comfortable, but this depends on individual hip anatomy. Place the hands in a mummy position, crossed in front of the body.

2. Iniitate the movement by simultaneously breaking at the knees and hips and droping straight down. Keep the weight on the whole foot, keep the chest up, and force the knees out of the bottom of the movement so that that knees track over the middle of the feet.

3. Descend as deeply as possible while keeping a flat lower back. Rise to a standing position.

Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Secondary: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings (biceps femoris, semitendinousus, semimembranosus),

Erector spinae (spinalis, longissimus, iliocostalis).

Lean your back against a wall with your feet in front of you, hands on the hips.

Lower the body until the hips reach a 90-degree angle and the thighs are parallel to the ground. The knees are at a 90-degree angle with the shins perpendicular to the ground and the feet flat on the ground.

Hold for the desired amount of time: 30 seconds for beginners up to 120 seconds for advanced.

Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Secondary: Gluteus maximus, hamstrings (biceps femoris, semitendinousus, semimembranosus)