Stand upright with your feet shoulder-width apart and hold onto a sturdy support (rack, pole, or sissy squat bench) for balance.
Rise onto the balls of your feet and lean your torso backward while bending your knees.
Lower your body by pushing your knees forward over your toes and leaning back simultaneously.
Continue descending until your knees are deeply flexed and your torso is leaning back at approximately 45 degrees or more.
Reverse the motion by contracting your quads to push yourself back up to the starting position.
Keep your hips extended (no sitting back) so the tension stays entirely on the quads.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 6-8 reps (partial range) | Form mastery, neural adaptation |
| Intermediate | 3 sets of 8-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps or weighted | Strength, high intensity/volume |