Strengthens the quadriceps and glutes.

Injury Prevention

Weak glutes are the root cause of many injuries and chronic pain.


The step should at least be 30 cm high. The focus leg remains on the step. You step up and shift the weight to your focus leg, straightening the leg. The arms and legs move as if you are running. Keep your hips level. Hold the position for 2 seconds, then return to the floor. Do 3 sets of 12 repetitions for each leg.

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“If you want to win something, run 100 meters. If you want to experience something, run a marathon.”

- Emil Zatopek