What it works: quads, butt, abs, and lower back
1. Stand with feet close together and inhale; raise arms perpendicular to floor, shoulders back.
2. Bend knees as you exhale, hinging forward at hips, abs engaged. Keeping gaze forward, “sit” back, lifting arms alongside ears (as shown).
3. With back straight and toes visible when you glance over your knees, sink more deeply to try to get upper thighs parallel to floor.
4. Hold for 15 to 20 seconds, depending on strength, then return to start. Repeat three times.
Make it easier: Sink less deeply into the pose or stand with heels on a rolled-up mat or towel.
Make it harder: Sit even lower and hold pose for 30 seconds.