Muscle groups

Quadriceps, Hamstring, Calves, Glutes


Stand with feet about shoulder width apart, back neutral.
Step backward, landing softly on the ball of your back foot, and bending your knees.

At the bottom position the front shin should be close to vertical, knee stacked over the ankle, and keep a tall posture, open chest, spine neutral.
Maintain tension throughout, don’t drop the back knee,
Pause, glutes and hamstrings engaged, before pushing your front foot through the floor and driving back up.

Repeat for repetitions, and switch sides.

Keep your torso upright throughout, think about the motion being up and down, rather than forward & backward. Think about dropping the back knee - But don’t let it touch the ground.

Movement Group


Required Equipment