Move Targets: Glutes and Quads
Step 1: Situate yourself on a bench so that your hips are about 3 or 4 inches from the edge. Use a towel or blanket under the tailbone if needed, and place your hands under the tailbone for support. The legs begin in a straight line with feet over knees over hips. Pull the belly button in toward the spine.
Step 2: Keeping the core engaged, exhale and lower the legs as low as you can without your back peeling off the bench. Keep your feet together and knees straight. You might only move the legs a few inches — respect your limits.
Step 3: Inhale and bring the legs back to the starting position. Keep the as straight as possible.
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