START TALL, ON ONE LEG — try not to fall over.

PUSH YOUR STANDING HEAL INTO THE FLOOR, BRING YOUR SPARE KNEE HIGH – push your standing leg into the floor whilst raising your other knee. At the top we are trying to generate a lock-out and high-tension feel in the standing leg.

REACH YOUR ARMS FORWARD, AND YOUR ‘SPARE LEG’ BACKWARDS – The hands shoot forward to counter-balance and drive the torso into the right position, the back leg first goes straight back until you feel a stretch in your bum bum or hamstrings.

THEN GO AS LOW AS YOU CAN GO – without your back knee hitting the floor. The aim is to hover one kilometre off the floor.

PAUSE! – stay here for one second and keep the tension in the front leg.

COME BACK UP – by pushing down through your heal, straightening the standing leg and brining your other knee back up high.

HOLD! – just like the start position, lock out, push down through the floor and hold this top position for two-seconds.

THAT’S THE GAME – after a hold at the top repeat. 12 reps should cause an insane burn in your quads and glutes. Legs do quite well with higher reps. See how it feels and then add weight or extra stability as required.

These take some decent balance to do well. Not as much as a handstand, but enough that when you get tired or lose focus, it’s gonna go to pot. The thing to renown bet though, it is NOT ABOUT THE BALANCE. So don’t be proud, use an aid like I do in the video. The lower leg and foot can feel a bit of work, but it mustn’t limit the drill.

We go back, then we go down. We shoot the bum back, and then we go down. Hip first. Knee second. If you just drop, then you will be too knee and quadriceps dominant. If you just drop straight down, you’re more likely to hurt yourself and you’re going to miss half the benefit of these. So first stretch back, and then lower. That’s how these are done.

It happens.
Practice the drill.
Use a mirror.
Most importantly, remember we don’t care about that. We want the effect. So use a balance aid.

TEMPO BUTCHERING – these aren’t for everyone. You can do them quickly, but real strength (and with it real effect) asks you to do these slowly. If you can’t take it you’ll speed up. Stay slow and avoid jerky movements if you want maximum style from these.

KNEE TRACKING ALL OVER THE PLACE – Commonly, your knee will want to collapse inwards — as with many a leg strength move – the trick is to focus on it, reach outside your knee to help control it and to build the strength to hold it still over time.

CRUSH SOMETHING INTO THE FLOOR – at the top of the move, their should be enough work going through the floor to crack an iPhone screen (MINIMUM), maybe an expensive watch or even a __________. Keep that in mind as you apply force downwards, the more you do it, the more your quads and glutes are going to contract.

SEPERATE THE THIGHS – both at the top, and on the way down, the thighs should be apart. Have them too close together and your knee won’t be high enough at the top, and you won’t have stretched back enough on the way down. So remind yourself: get your thighs apart at both ends of the move. More movement, more athleticism, more athleticism, better looking body.

CRAMP THE GLUTE. That bum cheek, standing side, at the top. It should be contracting hard, it should be rock solid. Focus on that, imagine you’re trying to get it to cramp.

CRAVE THE BURN. OK, these feel horrible. Done right. But if we pretend we like it, — just for now — if we embrace it, we will do these better. So to be your own best friend, try being your own best enemy just for these,

PUMP THE THIGHS FULL OF BLOOD – every rep will see your quads, glutes and hamstring things demand blood to cope with the ridiculous work load. You want this. Imagine the thighs filling with blood and the muscles getting larger and larger with every single rep.

REACH FORWARD, STRETCH BACK – don’t think about getting down. You’ve got to get in a good position first. Your first move is to the arms out in front and the back leg back behind you. Here you’ll feel a wee stretch in the hamstrings. Then you go down and keep this stretch feelings as you do. That’s how we stay in a good position and avoid being too knee dominant.

These babies are good for making you practice you’re balance. But really, they aren’t about the balance; thats a side issue. These are about strength and burn. So, one suggests you don’t hesitate to use a balance aid as you see in the video. But, one little tip that can help, is to focus on on one central part of the body. For this drill, I like to get in touch with the femur (that large bone in the middle of your upper thigh) of the standing leg. If you can control that, the odds are you can control the rest of the move. Think of nothing else but keeping your femur controlled and steady at all times and see if it helps you.

Yes it’s Ok to look out your joints at the top of the move. In fact, with these (if you have healthy joints), it’s compulsory. You won’t get balanced quad development otherwise. So, remind yourself to get taller and longer straighter legs, with firm quad contraction at the top of this move to get more out of it.

BECAUSE YOU WANT AMAZING THIGHS – and these will develop serious shape through your buttocks, your quads and your hamstrings.

MUSCLE – if you want to make your muscles work, try doing something that lasts 45 seconds without giving these muscles even millisecond of rest. It’s a technique used by body builders and bikini-models for years and years. This is the very best way I’ve found of doing this with just your bodyweight. You can use these to build real leg muscle and tone.

PERFORMANCE – these teach you to deal with a severe burn, plus they teach you how to push through the floor,

People who lack the dead-start strength for skater squats for the floor will get significant benefit from these babies. Less range of motion makes them easier to access before progressing to the dead-start variation down the line.

Take the balance out of them and they are easy to learn. It won’t the you give or six sessions and constant fiddling with your spine angle and worrying if you’re doing them correctly, so you can get real work done straight away. Some can with a barbell squat, but many can’t and would do better starting with these.

JOINT FRINDLY – done right, even if you just go half way down, these are quite the safe exercise. If you’re not mobile enough to squat well, there is still a good chance you can enjoy these without losing good healthy joint positions. Thus, often you can get more good work done with less joint stress.

SCILENT AND SUITABLE – there’s no impact, you don’t hit the floor and you don’t need to keep picking up heavy weights, so these are quite suitable to at home/hotel room scenarios where you want to exercise without attracting too much attention and disturbing others (although there might be heavy breathing and a bit of moaning, so be careful what impression you’re giving off late at night to anyone in the room next door)