Difficulty
Intermediate
Category
Strength
Target Muscle
Quads
Secondary Muscles
glutes, abs, calves, hamstrings, abductors
Equipment
Body weight
Body Part
Upper legs
Stand in a staggered stance with hands up, feet hip\u2011width, core braced, and eyes forward. Lift the lead knee toward the chest (hip flex), keeping the ankle dorsiflexed so toes point up. Drive the hips forward and extend the knee to push straight out, striking with the center of the heel. Keep the supporting foot rooted and pelvis level; avoid leaning back or rotating the hips. Stop short of locking the knee, then immediately re\u2011chamber by bending the knee and pulling the leg back. Return the foot to the floor under control and reset in your stance. Repeat for reps, then switch sides to train both legs.
