QUADS AND GLUTES

De­cline sin­gle-leg ec­cen­tric squat

Runner's World South Africa - - FLEXIBLE THINKING -

1. Stand tall on a slop­ing sur­face with your toes lower than your heels.

2. Take the right foot away and squat (flex­ing at the knee and hip) slowly over 3-5 sec­onds, on your left leg only. Make sure your knee stays aligned over your toes (and es­pe­cially, does not roll in­wards).

When you’ve gone as far as you can, place the right foot back down and use both legs to re­turn to the start po­si­tion. Do one set of 8-12 reps per side.

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