Stand tall with feet hip-width apart and hands on your hips or at your sides.
Take a controlled step backward with your right foot, landing on the ball of that foot.
Lower your body by bending both knees until your front thigh is parallel to the floor and your rear knee nearly touches the ground.
Keep your torso upright and your front knee tracking over your ankle throughout the descent.
Push through the heel of your front foot to drive yourself back up to the standing position.
Alternate legs or complete all reps on one side before switching.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10 reps per leg | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12 reps per leg | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps per leg with added weight | Strength, high intensity/volume |