One Legged Squat
As if standard squats aren't challenging enough, hip.fit's going to crank it up a notch. If you're just beginning a fitness journey, don't be disappointed if you struggle with the One-Legged Squat. As a strength exercise, the single-leg movement of this micro-workout can be difficult to master. The one-legged squat helps to reduce spinal compression and knee pain while improving your balance and core stability. As well, this squat engages small muscle groups like the abductors and gluteus medius.
Choose a bench or stairs where you can bend your knees 90 degrees while seated. Face away from the stairs far enough so when you descend, your butt is at the leading edge. With your arms in front of you, plant your dominant leg and raise the other 6" off the floor. Bend at the knee, drive your hips backward and descend until your butt touches the stairs. Without resting, return to the starting position. Repeat, then switch legs.