Nudging u to better health


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Primary Muscles:

Quadriceps (thigh)

quads muscles

Gluteus Maximus (Butt), Adductor Magnus (Inner Thigh), Soleus (Calf)

Level of Difficulty: (4/10) 

Scale 4

10-15 Reps - General toning


  • With both toes pointing forwards, step forward on one leg and lower your upper body down. 
  • Both legs should be bent with about 2 – 2 ½ feet between them. 
  • As you lower your body, remain upright with a straight back and stop when your back knee is just above the floor. 
  • Your front knee must not go over the toes, keep knees at approximately 90 degrees. 
  • Push up through the front heel and back to the starting position. 
  • Swap legs so that your back leg now leads with the step forwards. Repeat for the prescribed repetitions. 

Teaching Points

  • Ensure the upward motion – return to the upright position is carried out slowly to avoid injury. 
  • Don’t lock the knees out fully when returning to the start position. 
  • Breath in as you lower the body and breath out as you come up 
  • Keep the back straight with your eyes looking forward 
  • Ensure the front knee does not go past the toes, to avoid pressure on the knee joint. 


  • Small range of movement  
  • Hold onto a chair out to the side of the body  


  • Walking lunges - walk across a room alternating the lunges with no rest 
  • Hold weights in your hands