Split Squat Iso Hold

Split position mein neeche ruk kar hold — leg stiffness.

1. 1

   Split position lo — left leg aage.

2. 2

   Neeche jao jab tak peeche wala ghutna zameen ke paas na aaye.

3. 3

   Wahin RUK JAO aur hold karo.

4. 4

   30 second. Kamar seedhi, core tight.

• Progression: 30s → 40s → 50s.

• Left leg aage rakhna — wo tumhara back foot hai.

• Upar neeche karte rehna — ye hold hai, rep nahi