Another in our series of single-leg strengthening exercises. This one is very useful to strengthen the quads, hamstrings, adductors/groin muscles, and glutes, while at the same time improving hip mobility and flexibility.
To perform this exercise, stand with feet wider than shoulder-width apart, and toes pointing forwards, holding a medicine ball (or soccer ball) with both hands. Slowly lower the body to one side by bending one leg at the hip and knee, keeping the foot planted on the floor and toe pointing forwards, while at the same time moving the weight of the other foot onto the heel, pointing the toe upwards and straightening the knee. Stop when the thigh of the bent leg is parallel to the ground, before slowly raising the body to the starting position, and repeating to the other side with the other leg.
Perform 2 sets of 10 side squats to each side, with 1 minute of rest between sets.
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