HAMSTRINGS, GLUTES, QUADRICEPS
Stand with your feet together and your arms at your sides holding dumbbells. Stand tall with your shoulders back and down, and keep your knees unlocked.
Take a large step forward with your right leg, landing on your right heel with your toes turned out to 1:00 (A). Allow your back leg to relax so that your knee drops toward the floor. EASY
Pause briefly here with your weight on your right heel.
Push into your right heel to stand up and step forward, returning to the starting position (B). HARD Immediately step forward onto your left leg and repeat the movement (C), alternating sides as you move forward in space.
Why It’s Perfect for You
Because you are moving forward in space, this exercise mimics the natural movements of walking and running, strengthening the related muscles. It puts the ideal amount of good stress on your hamstrings and glutes.