The moves: A squat
with the legs crossed over each other.
Works on: Lower
extremity flexibility, some strengthening.
Precautions: Do
not perform this exercise if it produces knee
pain, or if you have a history of cartilage tears
in the knee. Use this exercise as a warm-up
activity rather than a strengthening movement. For
example, don't add dumbbells to the exercise in an
effort to increase the resistance.
Level: Beginner.
Setup: Perform
this exercise in an open area. Start with the feet
shoulder-width apart.
Steps: Step back
with the left leg one full step. Step to the right
with the left leg until it is behind and to the
right of the right leg. Keep the head and torso
upright and facing forward. Slowly sit back into a
squat until the legs touch or you cannot go any
lower. Keep both heels on the ground. Pause at the
bottom, slowly return, and repeat.
