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"You cannot cheat on this exercise," says Michele Olson, Ph.D., professor of exercise physiology at Auburn University and creator of the Perfect Legs, Glutes, and Abs DVD. "This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer all rolled into one truly challenging but oh-so-worth-it exercise!"
How to do it: Start by sitting close to the edge of a chair with arms crossed, chest lifted, right foot solidly on the floor, and left leg elevated about 8 inches. Engage your abs and lean your torso slightly forward to prepare to stand. Dig your right heel firmly into the exercise mat (or floor), shift glutes backward (as you do in a regular squat), and straighten you right knee not quite to full extension while squeezing up on your glutes. Hold your left leg up off the mat and balance for 3 counts. Lower slowly and repeat. Do 2-4 sets of 10 reps on each leg.
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