Difficulty
Intermediate
Category
Strength
Target Muscle
Quads
Secondary Muscles
glutes, hamstrings, calves, abductors, abs
Equipment
Body weight
Body Part
Upper legs
Stand tall on a sturdy step 15\u201330 cm high; toes forward, hands on hips or out for balance. Shift your weight fully over the working leg, keeping pelvis level and core braced. Bend the stance knee and hip to descend, letting the free heel reach toward the floor in front. Track the stance knee over the second\u2013third toe; do not let it cave inward. Lightly tap the floor with the free heel without transferring weight to it. Press through the stance midfoot/heel to extend the knee and hip and return to the start. Complete all reps under slow control, then switch legs.
