How to perform it
- Stand with your feet shoulder-width apart and your abs engaged.
- Keep your chest open, spine aligned, and hands in front of your body to help with balance.
- Begin by bending your hips and knees and lowering into a squat with control.
- Keep your knees aligned with the direction of your feet and your heels on the floor.
- At the bottom of the squat, perform a second short downward pulse in a controlled motion.
- Then press through your feet to return to the starting position.
- Keep your torso stable throughout the movement without losing posture.
- Exhale as you rise and inhale as you lower.
What you should feel
Greater activation of the quadriceps, glutes, and core, with increased time under tension in the legs. The effort should remain controlled in the lower body, without pain in the knees, ankles, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and your abs engaged. Keep your chest open, spine aligned, and hands in front of your body to help with balance. Begin by bending your hips and knees and lowering into a squat with control. Keep your knees aligned with the direction of your feet and your heels on the floor. At the bottom of the squat, perform a second short downward pulse in a controlled motion. Then press through your feet to return to the starting position. Keep your torso stable throughout the movement without losing posture. Exhale as you rise and inhale as you lower.
Dynamic squat variation that combines the core, quadriceps, and glutes with rhythm, coordination, and body control.
Greater activation of the quadriceps, glutes, and core, with increased time under tension in the legs. The effort should remain controlled in the lower body, without pain in the knees, ankles, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.