Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
quadriceps, gluteus maximus
Also: hamstrings, core, hip stabilisers
Equipment
bodyweight
Setup
Stand on one leg with the other extended forward, arms out in front for balance.
Set the standing foot flat and the trunk braced.
Execution
1.Push the hips back and lower under control on the standing leg.
2.Keep the free leg off the floor and extended forward.
3.Descend as far as you can hold position, then drive back up to standing.
Breathing
Inhale down, exhale up.
Form cues
Keep the standing heel down.
Reach the arms and free leg forward as a counterbalance.
Control the descent rather than dropping into the bottom.
Common mistakes
Collapsing into the bottom and bouncing out.
Letting the standing knee cave inward.
Letting the heel lift so the ankle takes over.
Scaling & substitution
Holding a support or sitting to a box keeps the movement pattern intact while you build the range.