Description:

1. Keep your knees straight, and your toes in slighllty (7 degree angle) out position. Bending your knees and hips simultaneously begin to squat down as you are sitting on a chair. While lower, travel your knees towards your toes and your hips - backward in order to keet the center of gravity over your feet. 2. Put your hand behind you on an elevated surface. Start lowering yourself until your arms are almost parallel to the floor. Push up until your arms are straight. 3. Sitting on a chair with your hands on it and your legs extended, begin bend your knees and bring your legs closer to the chest. 4.Put your hands on the edge of a chair. Keep your arms straight, but don't lock your elbows. Inhailing, bend your elbows and lower your chest to the chair slowly. Straighten your arms to lift your core up, exhailing.

Muscle groups:

Gluteus, Abs, Core, Quads, Hamstrings

Equipment:

Bench