1
Sit on a flat bench or chair with your back against a backrest or bench edge. Position your torso upright and perpendicular to the bench. Place your hands on the bench beside your hips for stability. Keep your feet flat on the floor initially.
2
Position your legs so your thighs are parallel to the ground or slightly angled downward. Grip the bench with your hands for support and brace your core. Ensure your lower back maintains contact with the backrest to prevent excessive arching.
3
Slowly lower your leg by bending at the knee, allowing your foot to drop toward the floor in a controlled manner. Lower the leg until you reach a comfortable range of motion, typically bringing the knee to approximately 90 degrees or slightly less. Maintain upright posture throughout the descent.
4
Drive through the thigh and straighten your leg by contracting the quadriceps to lift your foot back up to the starting position. Extend your leg fully or nearly fully at the top, achieving peak contraction. Pause briefly at the top before beginning the next repetition.