Train · Movement
Learn the movement
Lv 1 · Beginner
Muscles worked · tap to learn
Gear tap
Use: Nothing — bodyweight
No kit? Hold a chair/rail for balance
Gym machine: Leg press or hack-squat machine
Adults · 18–59tap
Strength: 3–5 sets of 5–12. Conditioning: work-to-rest that leaves you breathless but in control. Progress gradually.
Watch: Warm up, progress load slowly, and prioritise sleep + recovery — consistency beats intensity over a lifetime.
Step 1 of 5
Stand tall, feet shoulder-width, toes slightly out.
Stop if your knees cave inward or your heels lift — reduce depth instead. Never bounce out of the bottom.