Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris


  • Place the feet at shoulder width.
  • Put one foot on a step with the toes pointing forward.
  • Place the hands on the hips.
  • Keep the back straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Climb the step using only the front leg.
  • Do not place the other foot on the step.
  • Return the back leg to the floor.
  • Keep the knees aligned.
  • Push with the heel of the front foot.
  • Switch foot positions for the next set.


Always look forward. Never curve the back. Keep the abdominals contracted. Never let the knee pass the front of the toes. Keep the middle of the kneecap aligned with the 2nd toe. Never lock the knees. Keep the weight on the heel of the foot.