Figure four squats improve strength and endurance in the quads, glutes, hamstrings, and core. This exercise also improves coordination and balance.
Instructions
Stand on one leg and cross your other ankle over the planted leg, above the knee.
Push your hips back and bend your planted leg to lower into a squat. Reach your arms in front of you as you descend. Press back up to a standing position.
Trainer’s Tips
Avoid initiating the squat by jutting the knee forward, push the hips back first.
Do not let the planted leg's knee cave inward.
Do not let the heel of the foot lose contact with the ground during the squat.
