A squat variation that emphasizes the quadriceps by allowing a more upright torso. The forward foot position mimics the mechanics of sitting back into a chair.
Place the bar on your upper traps. Step your feet forward about 12 inches in front of the bar. Stand with feet shoulder-width apart and toes slightly out.
1. Lower your hips back and down until your thighs are parallel to the floor.
2. Keep your torso nearly vertical throughout the movement.
3. Drive through your heels to return to standing.
4. Ensure your knees follow the line of your toes.
5. Keep core tight.
1. Knees caving inward (valgus).
2. Rounding the thoracic spine.
3. Not reaching sufficient depth below parallel.
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