Muscles worked
Primary
Quads and Glutes
Secondary
None to speak of
- QuadsFront of the thighsPrimary
- GlutesHips and seatPrimary
How to do it
- Find your position. Give yourself space and a surface that does not slip.
- Brace, then sit down between the hips, knees tracking over the toes.
- Keep the whole foot planted and the chest up.
- Drive up through the mid-foot at the same speed as you lowered.
- Control every rep. Breathe out through the hardest part and stop the set when your form changes.
Common mistakes
- Heels lifting. Keep the whole foot planted.
- Knees caving in. Knees track in line with the toes.
- Dropping fast and bouncing. Lower at the same speed you come up.
Alternatives that train the same movement
General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.