1 - Begin by setting up a padded surface or cushioned mat. Kneel on the mat with your knees hip-width apart and your toes pointing back behind you, tops of your feet resting on the mat.
2 - Keep your upper body upright, with your torso in a vertical position. Engage your core for stability.
3 - Slowly begin to lean back at your hips while keeping your upper body straight. Your knees will bend as you lean back, but your shins should remain vertical.
4 - Continue leaning back until your glutes are almost resting on your heels, and your thighs are close to or touching your calves. This position will create a stretch in your quads.
5 - At the bottom of the movement, pause briefly and focus on squeezing your quadriceps.
6 - Slowly return to the starting position by pushing your hips forward and extending your knees. Keep your core engaged throughout the movement.
7 - Perform the desired number of repetitions. It’s important to use controlled, deliberate movements to avoid straining your knees.
