Purpose
- quad builder that loads the knee extensors in the stretched position
- kneeling with your hips extended lengthens the rectus femoris across both
joints at once, which a seated leg extension cannot reach
- tension is highest as you lean furthest back, so it runs the opposite strength
curve to a leg extension
Execution
Kneel on a pad with your knees hip-width apart, feet behind you and hips pushed
forward so your thighs and torso form one line. Brace your trunk.
- lean back by bending at the knees, holding the line from knees to head
- descend as far as you can without your hips folding
- feel the stretch down the front of your thighs
- pull yourself back upright with your quads
- hold your hips forward throughout
Once bodyweight gets easy, add weight by holding a plate against your chest.
Purpose
- quad builder that loads the knee extensors in the stretched position
- kneeling with your hips extended lengthens the rectus femoris across both
joints at once, which a seated leg extension cannot reach
- tension is highest as you lean furthest back, so it runs the opposite strength
curve to a leg extension
Execution
Kneel on a pad with your knees hip-width apart, feet behind you and hips pushed
forward so your thighs and torso form one line. Brace your trunk.
- lean back by bending at the knees, holding the line from knees to head
- descend as far as you can without your hips folding
- feel the stretch down the front of your thighs
- pull yourself back upright with your quads
- hold your hips forward throughout
Once bodyweight gets easy, add weight by holding a plate against your chest.