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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
One leg forward, the other behind on a chair/bench. Lower until the front thigh is parallel to the floor.
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Deep activation of glutes, hamstrings, quads, plus calves. Excellent for unilateral balance.
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Improves single-leg jump, sprint speed, agility and knee stability.
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It isolates stronger or weaker legs individually and corrects asymmetry, too.
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Perfect for small spaces; no special equipment is needed, just grab a chair.
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Strengthens hip and knee structures to guard against common lower-limb injuries.
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Keep chest tall, front knee aligned over toes, and avoid leaning forward.
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Add dumbbells or kettlebells for extra resistance, or try an elevated front foot for a harder glute focus.
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8–12 reps per leg, three sets, twice a week for optimal growth.
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Opt for it now and see the changes in your leg muscles. It gives you a good sculpt, the only catch is consistency.
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