This compound move hits all the same muscles as a squat: quads, hamstrings, glutes, calves, inner thigh (adductors), and core, said personal trainer Misty Tascoe, NASM. Plus, "you are left standing on one leg when you kick to one side, so this also challenges balance and stability." Push the pace while maintaining control to feel your heart rate increase.
- Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.
- Then rise back up, straightening your legs completely and lifting your right leg out to the side, squeezing your outer glute.
- As you step your foot back into shoulder-width-distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower your leg back to the starting position.
- This completes one rep.
