1
Sit on a flat bench with your back against the backrest, legs extended horizontally in front of you. Keep your torso upright and core engaged. Position hands beside you on the bench for stability.
2
Ensure your feet are positioned together or slightly apart. Maintain a neutral spine with shoulders relaxed. Your knees should start in a fully extended or slightly bent position at approximately 90 degrees at the hip.
3
Slowly lower your legs downward by bending at the knees, allowing the quadriceps to lengthen and control the movement. Lower until your feet are positioned below bench level or to a comfortable range of motion, maintaining control throughout.
4
Engage your quadriceps and drive your feet upward by extending your knees, lifting your legs back to the starting position with your legs extended horizontally. Squeeze the quadriceps at the top of the movement before beginning the next repetition.