Virtual Fitness: How To Do A Single-Leg Squat

Single-Leg Squat Strengthens the Quadriceps, Calves, Glutes

The Single Leg Squat Is An Advanced Lower Body Exercise That Needs No Equipment

I N S T R U C T I O N S
  • Stand on one foot with hands on hips, toe pointed forward. Draw in your abs.
  • Squat down on one leg as deep as possible driving the hips back. Align knee over toes.
  • Maintain balance throughout. Ensure weight is balanced, back doesn’t round or excessively arch, knee does not collapse inward, and torso and hips do not rotate.

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Virtual Fitness: How To Do Plank Walk-Ups

The Plank Walk-Up Is A Bodyweight Strength Exercise for Arms and Core Stabilizers
I N S T R U C T I O N S
  • Begin in an Elbow Down Plank position with elbows under shoulders. Palms flat.
  • Maintain a straight line from crown of head to your heels.
  • Feet slightly apart.
  • Keep neck long while looking at mat.
  • Slowly lift up off mat, one arm at a time, until elbows are straight. Place hands under shoulders
  • Slowly release downward into the start position.
  • Repeat for desired repetitions.
COMMON ERRORS: Body sagging toward mat. Shoulders lifting toward ears. Winging shoulder blades. Chin droops toward floor.

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Virtual Fitness: How To Do Single-Leg Balance Reach

Single-Leg Balance Reach, Strengthens Outer Hips, and Core Stabilizers
I N S T R U C T I O N S
  • Stand tall on right foot.
  • Place hands on hips. Point feet forward.
  • Move left leg sideways as far as possible for 8 to 10 repetitions.
  • Switch legs and stand on left foot. Repeat exercise.
  • Avoid leaning forward. Maintain balance throughout.
  • Move slowly.
M O D I F I C A T I O N: 1) Limit the lift angle. 2) Place hands on wall at shoulder height for support.

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Virtual Fitness: How To Do A Decline Push-Up

Strengthen Chest, Shoulders, Anterior Deltoids, Triceps

The Decline Push-Up Is A Bodyweight Strengthening Exercise Using A Bench


INSTRUCTIONS: Create the decline position by placing both feet on a bench, hip or shoulder width apart.

  • Get into a plank position with your body in a straight line from head to heel.
  • Elevate your feet on a bench hip to shoulder width apart.
  • Begin with elbows straight but not locked. Hands are slightly wider than shoulders.
  • Brace the core and tighten the glutes.
  • Slowly lower the chest and descend toward the floor until your head is approximately one inch off the floor.
  • Slowly return to the start position. Repeat the exercise.

TECHNIQUE: Maintain neutral shoulders by keeping them from lifting. Avoid rounding your back. Hips don’t sag or lift up. Neck remains long. Do not look up.
MODIFICATION: 1) If the exercise is too difficult, use a lower bench. 2) Perform the exercise without the bench. 3) Perform a modified push-up >link<.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Sliding Leg Curls

Sliding Leg Curls Is A Bodyweight Strength Training Exercise That Works Glutes, Hamstrings and Obliques

Single Leg Bridge Curl

INSTRUCTIONS: The Single Leg Curl starting position is knees higher than hips and hips higher than shoulders. Using a folded towel under your feet, slowly slide outward, only as far as you can maintain stable hips and shoulders. Slide both feet back to the starting position.
EXERCISE GOAL: Maintain stable hips and shoulders. Avoid sagging the tail bone toward the floor or rocking hips back and forth. Shoulders remain in neutral position and do not rise up toward the ears.

Shoulder Elevated Single Leg Bridge

INSTRUCTIONS: Maintain a straight line from shoulders to knees without sagging your tail to the floor. Lift tail up and raise knee upward. Lower down to the start position and repeat either on the same side for several repetitions, or alternate left and right legs.
ALTERNATIVE: If the exercise is too difficult, perform single leg raises on an exercise mat while lying on your back in a bridge position.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider