The key to learning this exercise is first establishing a good setup position and then following a systematic loading progression.

  1. Start by placing a small pad or folded towel in front of a bench.
  2. Standing in front of the pad, reach one leg back and rest the top of your foot on the bench.
  3. Descend under control until your back knee lightly touches the pad, making sure to keep the torso upright.

The most important thing is determining how far you need to stand from the bench, which is somewhat individual and will take some trial and error to figure out. The closer you stand to the bench, the more it will emphasize the quads. However, standing too close may cause knee pain and make it harder to stay upright.

On the other hand, standing too far away can cause pain in the groin and hip flexor of the rear leg and lead to excessive arching of the lower back. You should feel a slight stretch in the rear hip flexor, but no pain. If you feel pain, try using a shorter bench so the stretch isn't as extreme.

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Related:  The Absolute Best Way to Build Quads