Half-Kneeling Knee Hover

0.0s / 6.9s

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Quads
20%
Glutes
15%
Gluteus Medius
15%
Trans. Abdominis
15%
Calves
10%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

2

Reps

6 each side

Hold

5 sec per hover

Rest

60 sec

▶ Guided session · 2 × 6 each side

The strength midpoint of getting off the floor — smaller and harder than it looks. Tuck the back toes first.