Squat Dip: Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips. Lift left leg and place top of left foot on seat behind you. Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.
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One-Legged Lunge w/ Lift: Stand with feet hip-width apart; hold a dumbbell in each hand with arms straight and palms facing in. Step your left leg out to the side, and bend your left knee to lower into a side lunge; hinge slightly forward at the waist. Straighten your left knee as you lift your right leg straight out to the side—you should still be leaning forward. Return to previous position, then to standing. Repeat on the opposite side. Do entire sequence 10 times. #total_body #workout