Exercise cues/tips:

• Start by by placing both hands against a wall in a forward lean position

• Position one leg behind in hip extension, knee extension, and ankle plantarflexion

• With the front leg, position this in hip flexion, knee flexion and ankle dorsiflexion

• Hold this position then quickly exchange these positions between the legs

• Throughout this exercise pretend you're trying to push the wall away

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Muscle groups targeted:

• Glutes

• Quads

• Hamstrings

• Calves

 

Exercise progression:

• Triple extension triple exchange

 

Exercise regression:

• Complete the exercise as a slow march rather than quick exchange

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