Single Leg Goblet Squat (with side leg stretch)

Works your quadriceps, hamstrings, glutes and calves.

This is a unique exercise that combines strength, balance, and flexibility.

Please note: Do not attempt to do this exercise if you have knee problems.

1. Stand with feet a little wider than shoulder width.

2. Starting with your right leg, slowly (with control) lower your body until your right hamstring is touching your calf and your foot is flat on the floor.

3. Simultaneously, keep your left leg extended with your foot flexed (toes to the ceiling).

4. Place palms together and hold for 30, 60 or 90 seconds, then switch legs.