Online Exercise System

Primary Muscles:

• Quadriceps
• Rotator Cuff
• Deltoids
• Hip Flexors

Secondary Muscles:

• Erector Spinae
• Gluteals
• Anterior Tibialis
• Adductors
• Obliques

Body Area:

• Legs
• Shoulders

Movement Type:

• Vertical Press
• Accessory

Equipment:

• Body Weight

Training Category:

• Body Weight
• Mobility
• Flexibility
• Warm-Up Drills

Proper Steps:

Maintaining strong posture in your spine, balance on one leg as you grab your other foot behind you 
Pull your heel into your glute, and drive your hips forward as you point your knee straight down below your hips 
Reach overhead with your free arm, without arching in your low back 
Take a couple steps forward, and repeat on the other leg 
Repeat symmetrically on both legs for distance or reps
Increase intensity of stretch by contracting the "secondary muscles listed"