This exercise builds power for pushing off your back leg, helping you move forward more forcefully.
HOW TO DO IT:
- Start with feet together, hip width apart
- Step back with one leg, landing on ball of foot
- Bring the rear knee downward, as close to the floor as you can
- Front knee should bend until your thigh is parallel to ground
- Pause for a beat
- Push off with your rear foot and bring it forward to the starting position
- Alternate legs…left, right, left, right, etc.
MAKE IT COUNT:
- Keep going until you can barely push yourself back up
MAKE IT EASIER:
- Skip the stepping and do the Split Squat
- Don’t alternate side to side. Instead:
- Do as many as you can on one side
- Rest for 60 seconds, then do the other side
MAKE IT HARDER:
- Hold some weights or wear a backpack full of books!
- Thrust your knee up in front of you as you bring the rear leg forward
- Do an extra set (or three!)
MAKE IT FUN:
Share this with a friend so you have a workout buddy!
PRACTICAL USES:
- Climbing stairs
- Hiking steep trails
- Whipping that merry-go-round up to speed
- Backing away from bears
- Playing D in basketball
- Jumping over a puddle
- Leaping to catch a Hail Mary
- Pretending to land like a Super Hero
- Being knighted
DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.
If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.