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Demo video
Vitesse :
Step by step
1Starting position
2Lowering
3Bottom position
4Lifting
5Final position
Description
This exercise mainly works Quads and builds strength, control and coordination. As part of a structured program, it improves your posture, stability and performance. Consistency beats load.
Primary muscles
Quads
Secondary muscles
glutes
Technique
- 1Feet positioned for your target, lower without your lower back lifting off, full range, push without slamming the knees into lockout.
Breathing
INInhale during the lowering or stretch phase (eccentric).
OUTExhale during the effort, as you contract (concentric).
Tips
- Technique - Favor slow, controlled execution over load.
- Safety - Warm up and stop at the first sign of joint pain.
- Range - Work through the full range of motion without locking out abruptly.
- Posture - Keep your back braced and neutral, eyes forward, shoulders down.
Mistakes to avoid
- Lower back lifting off the pad
- short range
- hard lockout
Muscles worked
Quadsglutes
Variations
- Beginner: reduce the range or load, or use an assisted version.
- Intermediate: add a moderate load and slow down the eccentric (3-4 s).
- Advanced: increase the load, add pauses or go unilateral.
- Home: swap the load for bands, water bottles or bodyweight.
- Gym: use barbells, dumbbells or machines to target and load precisely.
Stats
Est. calories
40-60 kcal
Sets
3
Reps
12-15
Rest
60 s
Avg. time
~8 min
Muscles
2
Indicative estimates.
Voice coach
Timer
01:00
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