Weighted cossack squats are a lower body exercise targeting the glutes, quadriceps, hamstrings, and calves. This movement requires significant balance, mobility, and strength, as you shift your weight laterally and squat deeply on one leg while holding a weight.
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The all fours squad stretch is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the hamstrings and glutes. It is performed on all fours, extending one leg back and lowering the hips to stretch the quads.
The arms apart circular toe touch is a bodyweight exercise that targets the glutes, hamstrings, quadriceps, and calves. It involves bending forward at the waist to touch your toes with one hand while lifting the opposite leg behind you, alternating sides to challenge balance and flexibility.
The assisted lying glutes stretch is a flexibility exercise targeting the gluteal muscles. It is performed lying on your back, crossing one ankle over the opposite thigh, and gently pulling the thigh towards your chest to stretch the glutes and hamstrings.
The assisted lying gluteus and piriformis stretch is a flexibility exercise targeting the glutes and piriformis muscles. It is performed lying on your back, crossing one ankle over the opposite thigh, and gently pulling the thigh towards your chest to stretch the glutes and piriformis.
