Description
Quadriceps-dominant squat with large stretch at the bottom.
01 · Setup
Set up the movement
- Torso covered and pelvis under control.
- Knees and feet aligned from the start.
- Look for a progressive range of motion according to your mobility.
- Brace your core to maintain a stable body line.
02 · Execution
Perform the rep
- Let the knees move forward under control while keeping the body aligned.
- Pause briefly at the bottom with no bounce.
- Come back up by strongly contracting the quadriceps.
Technique cue
Amplitude controlled and knees aligned.
Common mistakes- descent too fast
- bounce down
- knees collapsing inwards
- forced range of motion
- lose the core engagement at the end of the sets
Safety notes
Risks of poor execution
- Excessive range of motion without control can irritate the knees.