SquatBW
A pure knee-flexion movement where the torso leans back as the knees drive forward, heels rising off the ground, creating an intense quad stretch and contraction with minimal hip involvement.
Demo: Exercise Library
Sets
3
Reps
8-12
Rest
1:15
Contraindications
High knee-joint shear/compressive load in deep flexion — not appropriate for those with patellar tendon issues or acute knee pain. Progress depth and volume conservatively.Setup
Stand holding a stable object (rack, doorframe) lightly for balance, feet hip-width apart.
Execution
- 1Rise onto the balls of the feet
- 2Push the knees forward while leaning the torso back
- 3Keep hips extended — this is not a hip hinge
- 4Descend as low as controlled mobility allows
- 5Drive back up by contracting the quads, not pulling with the arms
Key cues
- Knees drive forward, torso leans back
- Hips stay extended throughout — no hinging
- Use light hand support only, let the quads do the work
- Control both the descent and ascent
- Start shallow and progress depth gradually
Common faults
- Hinging at the hips instead of isolating the knees
- Pulling up with the arms instead of the quads
- Rushing the descent
- Going too deep too soon before building tissue tolerance
- Losing balance backward
Tweaks
- Use a rack or sturdy support for balance while learning
- Progress depth gradually over weeks
- Try a slant board for a more supported version
Progressions
Muscles
Primary: Quadriceps
Secondary: Core, Hip Flexors
Notes
A classic bodybuilding-era exercise (attributed to Vince Gironda) for isolating the rectus femoris/quad stretch position.
Sources
Attribution: Vince Gironda