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


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