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How to do a single leg squat

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Squats are extremely effective. They work the hip extensors, hamstrings (at the back of the thigh muscles) and quadriceps (the front of the thigh muscles) all at once. Tight quads and hamstrings cause poor posture and lower back pain, so it's very important to keep them in good working order. This squat really challenges your balance as well as working your muscles.
What you'll need: 
Comfortable and breathable work out clothes
A floor mat
A bottle of fresh spring water
An airy environment
1: 
Standing with your feet together and your arms by your sides, shift your weight on to your foot.
2: 
Rest the toes of your left foot next to your right foot for balance.
3: 
Keeping your back straight, bend at the hips and knees and slowly sit back onto your right leg, raising your arms in front of you as you lower.
4: 
Sit back only as far as is comfortable.
5: 
Stop and hold for a count of two.
6: 
Now press into your right foot through the heels and come back up.
7: 
Repeat the exercise with the weight on your foot.
8: 
Repeat for 20 minutes.
Warnings: 
Keep your abdominal muscles tight throughout the exercise.

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