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Exercise preview

Footwork heels on the bar

Beginner10 repsNo jumping

Muscles worked

GlutesQuads

You need

Mat

How to do it

  1. Lie supine, heels on bar hip-width, toes lifted slightly.
  2. Press bar away, fully extending legs without locking knees.
  3. Maintain neutral pelvis, ribs down, and steady core engagement.
  4. Bend knees to return with control, keeping heels connected.