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Exercise overview
Training details
QuadricepsHip Flexors
Equipment
Bodyweight
Sets × reps
2 × 12 / side
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Stand upright and shift your weight onto one leg, using a stable support for balance if needed.
- 02Lift the opposite thigh slightly in front of you with that knee bent and your trunk braced.
- 03Keeping the thigh still, contract your quadriceps to straighten the raised knee without swinging the leg.
- 04Pause briefly with the knee extended, then bend it under control while keeping the thigh lifted.
- 05Lower the foot, regain your balance, and repeat with the other leg, alternating sides for the prescribed repetitions.
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