(A) Stand with your feet shoulder-width apart with arms at sides. Lift one knee up and to front of body until thigh is parallel to floor. (B) Slowly lean torso forward at the hips, moving bent leg behind you while keeping back flat and abs contracted until chest is parallel to floor. Allow arms to drop forward naturally. Rise back to standing position using the muscles in the back of legs. Do not lower leg to the ground until you have completed full rep; switch legs to equal 1 set. Hold the back of a chair for support, if needed.
Challenge yourself: Before you rise back to standing position, fully extend bent leg out behind your body for a core challenge.
Quarter dips
Stand with 1 foot 6-t0-12 inches in front of the other; shift most of body weight onto back leg. Lightly rest toes of front leg on floor with knee slightly bent. Keep torso steady, and slowly lower into a squat with back leg until thigh is almost parallel to the ground, making sure knee does not extend past toes. Keep only toes of front leg on the floor. Hold for a second or 2, then rise back to starting position. Perform all reps before switching legs to equal 1 set.
Challenge yourself: Hold a 5-to-10 pound dumbbell in front of body with both hands at hip level, then slightly raise the dumbbell in front of body to chest height as you squat to add resistance and an arm challenge.
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