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Take a chair or a flat bench and put it behind you. keep one of your feet on the bench. As
you inhale sit down by bending the front leg.Start exhaling when you are coming back to the starting position.
Take the position on all fours, with hands under
your shoulders and knees underneath your hips. Now, shift weight on one leg and kick the
other bent leg out to the side parallel to the ground. Get back to the starting position
and repeat the exercise with other leg. Keep your back arched and straight and the core tight.

Take a chair or a flat bench and put it behind you. keep one of your feet on the bench. As

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30天下蹲挑戰--第18和19天（保加利亞和側踢下蹲練習）。 (30 Days Squat Challenge - Day 18th & 19th (Bulgarian & Side Kick Squat Exercise))

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