Wide Leg Squeeze Ups

Works the front (quadriceps) and back (hamstrings) of the thighs, the inner thighs (adductors), and buttocks (gluteus maximus).

A pole or back of a chair if you feel you need some support for balance.


  1. Stand with the feet slightly more than shoulder width apart, toes out, knees relaxed. Hold a pole or back of a chair for balance and support.
  2. Bend the knees keeping them over the toes. Keep the back straight as you lower the body.
  3. Squeeze the buttocks and inner thighs together as you straighten the body up.

Performance tips:

  1. Keep the abdominal muscles tight and the back straight throughout the exercise.
  2. Consciously contract the buttocks and inner thighs as you straighten up.

Fifteen repetitions make one set. Do one to three sets.


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