Description
Quadriceps-dominant squat with a deep stretch at the bottom.
01 · Setup
Set up the movement
- Keep your trunk braced and pelvis controlled.
- Align your knees and feet from the start.
- Increase the range progressively according to your mobility.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Let your knees move forward under control while keeping your body aligned.
- Pause with control briefly at the bottom without bouncing.
- Rise by contracting your quadriceps firmly.
Technique cue
Controlled range and aligned knees.
Common mistakes- lowering too quickly
- bouncing at the bottom
- letting the knees cave inward
- forcing the range
- losing trunk tension at the end of the set
Safety notes
Risks of poor execution
- Excessive range without control can irritate the knees.