Move Back
![Marta_rule_1]()
Stand with the legs less than shoulder width apart. Flex the hips and sit back. Keep the chest up, back straight and core tight. You should feel the body weight in your heels.![Marta_rule_2]()
Stand with your legs wider than shoulder width apart. Flex the hips and sit back. Keep the chest up, back straight and core tight. You should feel the body weight in your heels.![Marta_rule_3]()
Stand and take one leg backward to a 90-degree angle. Keep your body straight. The knee should not pass the toes. Sit back and the rear leg should be close to the floor when bent.![Marta_rule_4]()
Place one leg on a bench while the other leg should flex 90 degree. Sit back. Keep your body straight.![Marta_rule_5]()
Pick a bench according to your goal, height and fitness level. Step onto the bench making sure the weight is on the heels. Keep the upper body straight and do not lean forward or hunch your shoulders. Keep the chest up and abdominals tight.The Squat and Lunge Rule
Here’s how to get the most from these powerful moves.
Move Forward
- The Squat and Lunge Rule
