A bodyweight squat where you rise onto your toes and lean back, driving the knees forward while keeping the hips extended. Strongly isolates the quadriceps.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand with feet hip-width apart holding a sturdy upright or rack with one hand for balance.
Rise onto the balls of your feet.
Bend your knees forward and lean your body back, keeping a straight line from knees to shoulders.
Lower as far as you can control, knees travelling well past your toes.
Drive your knees back to straighten your legs and return to standing.
Breathing: Inhale as you lean back and lower, exhale as you rise.
Straight line knees to shoulders
Hips stay open
Slow on the way down
Bending at the hips so it becomes a regular squat
Dropping too fast
Going deeper than you can control
Always hold a support; start with a small range and build depth gradually.
Stop if you feel sharp knee discomfort.