Standing Alternating Single Leg Back Extension

Glutes & Legs

Chair / Table / Pole


This is how you do it

Step 1

Start in a standing position with a support for your hands.

1. You can use any piece of furniture that’s about waist level or a pole for balance and stability.

Step 2

Brace and flex your glutes and legs to extend your right leg behind your body.
1.Your torso should remain upright and the knee should be locked so your range of motion will be short.

Step 3

Return the right leg to the starting position.

Step 4

Flex your glutes and legs to extend your left leg behind your body.

Step 5

Return the left leg to the starting position.

1. A variation would be extending the leg sideways or laterally from the body.

Step 6

Alternate legs after the desired number of repetitions.

Lying Back Extension

Full Body





Stop whatever you are doing and focus on this.


Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.



Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.



Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.