Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Quads
Stand next to a post or rack and hold it with one hand for balance.
Rise onto your toes, then lean back while bending your knees forward.
Keep your hips in line with your torso — a straight line from knees to shoulders.
Go as deep as is comfortable, then straighten your knees to return.
Bending at the hips so it turns into a regular squat.
Going too deep right away before your knees are used to it.
One of the best ways to train the quads with no equipment at all.
Hug a plate to your chest to add load once it gets too easy.
No secondary muscle data yet.
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