Step up with Knee Raises
Target Muscle Groups: Quadriceps, Glutes.
Starting Position: Stand facing a bench or box.
Steps:
- Step onto the bench with one foot, driving the opposite knee upwards.
- Lower the raised knee back down and step back onto the floor.
- Perform ten reps with each leg for three sets.
Step-ups with knee raises provide a challenging lower-body workout, improving strength and coordination. The exercise is adaptable for various fitness levels.
Single Leg Deadlift
Target Muscle Groups: Hamstrings, Glutes, Lower Back.
Starting Position: Stand on one leg, knee slightly bent, opposite leg extended behind the body.
Steps:
- Hinge at the hips while keeping the back straight, lowering the torso towards the ground, and lifting the extended leg behind.
- Return to the starting position by contracting the glutes and hamstrings.
- Perform ten reps with each leg for three sets.
Single-leg deadlifts improve balance and target key muscle groups, making them valuable for overall lower-body strength and stability.
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