equipment

Bodyweight

sets

3

reps

6-10

rest

90 sec

1. Kneel on a mat with your knees about hip width apart.
2. Place your feet flat behind you with the toes pointed.
3. Stand tall through the hips so the body forms one line from knee to head.
4. Squeeze the glutes and brace your midsection.
5. Hold your arms across the chest or out in front for balance.

1. Lean backwards from the knees, keeping hips extended.
2. Lower slowly as far as your quadriceps can control.
3. Stop the moment the hips start to fold or the back arches.
4. Pull yourself back upright using the front of the thighs.
5. Return to the tall kneeling position before the next rep.

Inhale as you lean back, exhale as you pull yourself upright.

• Hips stay pushed forward the whole time.
• The knee angle changes; the hip angle does not.
• Lower only as far as you can come back up from.
• Place cushions behind you when learning the movement.
• Start with a small range and build depth over weeks.

• Folding at the hips so it becomes a lean rather than a knee movement.
• Dropping fast and bouncing out of the bottom.
• Arching the lower back to reach further.
• Going for depth before the strength is there.
• Doing it on a hard floor with no padding under the knees.

From upright kneeling to as far back as the quadriceps can control, hips extended throughout. Depth grows as strength does.