This exercise involves performing a squat while leaning back and holding a weight against your chest. It primarily targets the quadriceps and can be used to build strength and muscle in the legs.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets the quadriceps, hamstrings, and glutes
- Improves knee stability and balance
- Increases lower body strength and endurance
- Can be done with minimal equipment
- Allows for a greater range of motion compared to traditional squats
- Can be modified to target different muscle groups by adjusting foot placement and weight distribution
How to perform
- Stand with your feet shoulder-width apart and hold a weight plate against your chest with both hands.
- Place your heels on a raised surface, such as a weight plate or step, and keep your toes on the ground.
- Slowly lower your body down by bending your knees and leaning back slightly, keeping your weight on your heels.
- As you lower your body, push your hips back and keep your chest up.
- Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
- Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary