FEEL: This should feel like a lower body and core workout to hold the squat position. You may feel a stretch in your hamstrings as you pull yourself down to the ground, if you cannot tolerate it let your knees bend as you reach for your toes.
COMPENSATION: Do not hold your breath, you should be able to breathe at the bottom of the squat while holding your feet and keeping your chest up. Follow along with the video for other tips and tricks.
FEEL: This should feel like a full-body exercise. Your shoulder and shoulder blade muscles will be working as well as your hip, back, and stomach muscles. You will feel both sides of your hip muscles working, especially your right hip and core muscles working if you’re laying on your right side. Follow the video for other cues and tips.
COMPENSATION: Do not let your hips or shoulder sag, stay strong through your core. Do not let your hips roll back either, keep them stacked and stable.
FEEL: You will feel your hip flexor muscles working on the side that you lifted the leg. You will also feel your core muscles working and your opposite hip muscles working to maintain balance and single limb stance stability.
COMPENSATION: Do not round or arch your back when you lift/lower your leg. Try to isolate hip movement during the exercise. See video for tips
FEEL: You should feel your lower body muscles working in the leg balancing. You should also feel your shoulder muscles working.
COMPENSATION: Keep your back flat and hips square, don’t rotate to either side. Don’t bring the bands up over your shoulders.
FEEL: You should feel your glutes, quads, and core working to slowly lower yourself down to the box.
COMPENSATION: Try not to lean over to one side with your shoulders. Use your core to stay as centered as possible. Do not let your knee dive inward or outward excessively.
HOW: Starting in a standing position, take a moderate length step backwards bending that leg’s knee and using your toes to push into the ground while maintaining an upright trunk. Use the front leg’s quad muscles to push yourself back into a standing position. Alternate and repeat doing this in a dynamic motion for the prescribed amount of reps.
FEEL: You should feel your thigh muscles working the most.
COMPENSATION: Don’t lean too far forward as you lunge backwards.
FEEL: You should feel your calf getting a workout, but also your glutes and quads working as well to help keep your leg straight.
COMPENSATION: Do not let your knee bend as that is a different exercise. Make sure you go through your full range of motion at your ankle. This is not a balance exercise, so hold onto something to help with balance as the goal of this exercise is to strengthen your calf!
FEEL: You should feel the muscles in your thigh working.
COMPENSATION: Don’t twist your body as you squat down on the one leg.
FEEL: You should feel you glute muscles working on the leg that is lifting. You will also feel your quadriceps muscles working on the knee that is holding you up. You should also feel your core working.
COMPENSATION: Don’t twist your back as you kick your leg out. Keep your leg straight out from your hip, not above it.