A challenging bodyweight exercise that targets the quadriceps and improves knee strength and flexibility through deep knee flexion.
Stand upright with feet shoulder-width apart, rise onto your toes, and lean back while bending your knees, lowering your body as far as comfortable. Keep your hips extended and torso straight. Return to the starting position by driving through your toes and extending your knees.
Stand upright with feet shoulder-width apart, rise onto your toes, and keep your torso straight with arms extended forward for balance.
Return to the starting position with legs fully extended, maintaining upright posture and balance on your toes.
Keep your core engaged, maintain upright torso, drive through your toes, control the descent, avoid letting knees collapse inward
Letting heels drop, excessive forward lean, collapsing knees, not controlling descent, using momentum
Increase range of motion, add weight with a plate or dumbbell, perform on an elevated surface, try single-leg variations.
Hold onto a support for balance, reduce range of motion, perform partial reps, or use a sissy squat bench for assistance.
Ensure knees track over toes to avoid strain. Stop if you experience knee pain. Use a support if balance is an issue. Warm up thoroughly before performing.