exercises

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Single-Leg Box Squat

SWEAT sweat.com

How to: Single-Leg Box Squat

Primary Muscles Used:Hamstrings, Quadriceps, Gluteals

Equipment:Bench, Weight Plate

Trainer:Kelsey Wells

  1. Place a bench horizontally behind you. Holding a weight plate with both hands against your chest, plant both feet on the floor hip-width apart before releasing your left foot so that you are balancing on your right leg. This is your starting position.
  2. Inhale. Keeping your left leg extended, bend at your hips and right knee, ensuring that your knee remains in line with your toes. Continue bending your knee until you are able to lightly sit on the bench behind you, ensuring that your back remains between a 45- to 90-degree angle to your hips.
  3. Exhale. Push through the heel of your right foot and extend your leg to return to the starting position. Complete half of the specified number of repetitions on the same side, before completing the remaining repetitions on the other side.

Alternative Exercises for Gluteals

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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