Exercise profile
Best forMuscle growth
Effectiveness★★★☆☆ 3/5
EquipmentNone
Recommended3 sets x 8-15 reps
Who it suits AgeAny BMI< 32 SexAny HeightAny WaistAny
Demanding on the knees through a deep stretch; build up slowly and stop if it hurts.
- Purpose
- Deep quad isolation through knee extension under stretch.
- Setup
- Hold a support, rise on the balls of the feet, hips straight.
- Common mistakes
- Bending at the hips instead of only at the knees.
- Easier
- Reduce the lean and hold a support firmly.
- Harder
- Add load or slow the lowering phase.
- Safety
- Hard on the knees; build up slowly and stop if it hurts.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s