This is a full body exercise that trains your hamstrings, quads, glutes and core. It also strengthens your bones, ligaments and tendons throughout the lower body.

  • Activate your glutes.
  • Brace your abdominal. Switch on and activate tension. Your body should perform a full range of motion.
  • Keep weight on your heel.
  • Your knees are allowed to go past your toes.
  • Bring your butt to the floor for a full squat.


Split Squat Lunge

Works your hamstrings, quads, glutes and core. This uniform movement helps to workout structural imbalances between your left and right side of body.

  • Straighten your back leg.
  • Shoulder-width stance.
  • Chest out, shoulders back.
  • Hips, ankles & knees should be squared throughout.
  • Front leg hamstring touches calves.
  • Front foot remains fully flat.
  • Back foot should carry weight on its toes.


The Plank

Tighten your core, glutes and back.

  • Focus on body alignment. Your shoulders and elbows should be at the same plane.
  • Straight back, not concaved.
  • Hips are high, not sagged.
  • Glutes are squeezed and activated.
  • Engage your abs.
  • Shoulders should be engaged and flat, not rounded.
  • Focus on drawing your belly button to your spine.


The Pushup

A proper push up will teach your body good alignment while activating your core. Similar to a plank, use your chest and triceps to move up and down.

  • Start from a plank position as instructed above.
  • Lower your body towards the floor. This should be one full unit movement,
  • Glutes are squeezed and activated.


Writer: Stephen Cheuk // Photographer: Cynthia Chung // Illustrator: Sophia Chang


Shop UNDO Magazine


You May Also Like

Severe Clear

Four walls and a roof. Most animals have their variations of this concept. A ...

A Foodie In Fitness | Chrissy Curtin

A Foodie In Fitness: Planet Fitness

In a town where wellness is the word, new Angelino and chef Lynnette Astaire ...

Let's Talk About Mental Health In Sports

Let’s Talk About Mental Health In Sports

Sports have the ability to transcend normality. Athletes understand this. In fact it is ...

Sign up to our newsletter for weekly updates on events, stories and action that happens in our community. 
Email address