Muscle groups

Back, Core, Quadriceps, Glutes


Start in the tall kneeling position with tall spine, glutes engaged and hips underneath you. The starting position is such that you could draw a straight line vertically from your ear through your shoulder, hip, and knee joints.

Push your hips backwards as you inhale through your nose, sending the air deep into your abdomen and maintaining rigidity/stability through your spine and pelvis via constant tension through your glutes and abdominals. You may feel a stretching through your quadriceps (front of your thigh) as your torso leans backward.

When you've reached the end of the range of motion that you're able to control, exhale sharply through your mouth, tighten up your abs, and fire your quads by driving your feet into the ground to raise yourself back to the starting position.

Repeat for the required amount of repetitions.

Movement Group


Required Equipment


Progressions And Regressions