• force push
  • level beginner
  • category lower body
  • movement compound


  • Stand normally with arms at your sides.
  • Lunge forward with one leg, landing on the heel then rolling to the forefoot.
  • Proceed to lower body by bending at the hip and the knee of front leg until the knee of your rear leg is nearly touching the floor.
  • Return to original position by pushing off with the foot of your front leg and extending at the knee and hips.
  • Continue with opposite leg and repeat

Tips and Tricks

Keep torso upright and perpendicular to floor throughout movement

Make this more challenging by a holding dumbbell in each hand while doing the exercise

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
go back
go front