1 - Kneel on a mat or padded surface with your knees hip-width apart and your body upright.
2 - Place your hands on your hips or extend them out in front of you for balance.
3 - Keeping your torso and hips in a straight line, slowly lean your body backward by bending at the knees, lowering your hips toward your heels in a controlled motion.
4 - Continue leaning back as far as your flexibility and strength allow, maintaining a rigid, straight line from your knees to your shoulders.
5 - Pause briefly at the bottom of the movement, feeling the stretch and tension in your quadriceps.
6 - Drive through your knees and engage your quads to return your body back to the upright starting position in a controlled manner.
