3 STEPS TO SUCCESS

Physical performance coach Ben Thorne offers three exercises to do at home as a progression. Master one before moving on – if you struggle at six reps, try three and work up.

1 Single-leg squat to chair //3 x 6 REPS EACH LEG

With a chair or bench behind you, lift one leg off the floor and extend it out in front of you. Activate hips, keep core tight and slowly lower until you’re seated. Stand back up on the same leg.

2 Pistol squat with counter-balance // 3 x 6 REPS EACH LEG

With a light weight or pillow held out in front, extend one leg out. Bend at the standing knee and squat towards the floor, keeping standing foot flat. Lower as deep as you can into the squat, then stand.

3 Pistol squat // 3 x 6 REPS EACH LEG

With chest up and eyes ahead, extend your arms and one of your legs out in front of you. With your hips activated and core tight, bend your standing knee and slowly lower into as deep a squat as you can. Control all the way up to fully standing. Repeat on both your legs.