Kneel on a padded surface with your ankles secured under a sturdy object or held down by a partner.
Start upright with your thighs perpendicular to the floor and your arms at your sides or in front of your chest.
Slowly lower your body toward the ground by extending at the knees while keeping your hips extended and torso straight.
Resist the descent as long as possible using your hamstrings, maintaining a rigid body from knees to shoulders.
When you can no longer control the descent, catch yourself with your hands and push off the floor to assist the return.
Contract your hamstrings to pull yourself back to the starting position, using your hands only as much as necessary.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 3-5 reps (eccentric only) | Form mastery, neural adaptation |
| Intermediate | 4 sets of 4-6 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |