- One leg in front of you so when you can form a 90 deg angle when lower your knees, one leg
- raised to knee height behind you with good hip extension
- Slowly power your leg down to form a 90 deg and PAUSE
- Keep you knees pointing outward, do not collapse your knees
- Avoid putting pressure on the knees, it will lead to injury over time.
- Explode upward in one smooth motion back to starting position
- Effectively work these actions of the hip better than a traditional Squat,
- Increases stride length
- Strengthen your gluteus medius which prevents your knees fro collapsing during your gait cycle
Beginner: Body weight to comfortably do 15 reps
Intermediate: Use dumbbells for additional weight, reaching 10 reps
Advanced: Use bar rack for even heavier weight, reaching 8 reps at max effort
Increase resistance as you get more comfortable and used to the movement pattern. Do not add too much weight as losing balance with a heavy weight is injury-prone.