Description:

1. Standing on your right foot, lift your left leg out on a bench and hold it straight in front of your torso. Reclining on a bench, push your hips back and lower in a squat position. 2. Standing in front of the bench, bend your knees and get into a squat. Explode up and jump up on a bench. 3. Rest your left leg on a bench, get into a squat position. Squeeze your gluteus as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for desired number of repetitions. 4. Stand on a bench with both feet. Leave your right leg stepping back with your left leg. Try to land softly and trAbsition into a lunge movement.

Muscle groups:

Gluteus, Calves, Quads, Lower Back, Hamstrings

Equipment:

Bench