Slow Knee Repeater

This exercise strengthens your glutes, hamstrings, thighs, hips, and quadriceps. It also improves your flexibility, balance and coordination.
Slow Knee Repeater
  1. Stand with your feet together and your hands at your sides.
  2. Take a long stride forward with your left foot, pointing your foot and knee in the same direction.
  3. Keep your torso upright and your center of gravity directly above your hips.
  4. Bend your rear leg until your knee almost touches the ground.
  5. Bend forward with a straight back, so that your center of gravity shifts to your front foot.
  6. Pull your rear knee forward, then return your rear foot to its starting position.
  7. Keep your weight on your front foot throughout the movement.
  8. Repeat.
  9. Perform the same movement with the other leg.