Quad lean backs

How to do it

1. Set upKneel upright with your knees hip-width apart and your body straight from knees to head. Arms forward or crossed.
2. MoveLean your whole body back from the knees, as far as you can control, then pull back up using your thighs.
3. Watch forBending at the hips to cheat the lean. Your body stays straight like a plank tipping backwards.

Easier or harder

Easier

Lean back only a little.

Harder

Pause at the furthest point for two seconds.

What it works

Muscles

Quads, Glutes & hamstrings

Position

Kneeling

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Kneeling ups / knee downs
• Air squats
• Squat pulses
• 3-second hold low squats
• Sumo squats
• Sumo squat pulses (3x)

In these workouts

• Lower-Body HIIT Workout
• Toned Legs Workout