Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris


  • Hold the weights alongside the legs with the thumbs pointing forward.
  • Place the feet the so hips form a 90 degree angle.
  • Place the top of the back foot on a step.
  • Keep the back straight.
  • Pull the shoulders slightly back.
  • Suck in the gut and tighten the abdominals.
  • Keep the head straight.


  • Bend the knees to a 90 degree angle.
  • Lower until the front leg forms a 90 degree angle.
  • Keep the back straight.
  • Keep the weight on the front foot.
  • The knee must not pass the toes.


Always look forward. Never curve the back. Keep the abdominals contracted. Keep the shoulders tightened. Never let the knee of the front foot pass the toes. Keep the middle of the knee cap in line with the 2nd toe. Never lock the knees. Keep the weight on the front foot.