Hold a split squat for 20 seconds per leg

Stand in a lunge stance and hold the lower position.

Why it helps

Holding still builds leg strength and balance without extra movement. It is a good test of focus.

How to do it

1. Step one foot forward, other behind, heel up.
2. Lower until both knees bend.
3. Hold 20 seconds, then switch.

Make it easier

Go down only a little.

Make it harder

Hold for 40 seconds.

Hold a chair for support and stop if you feel pain.