Classification
| Type | basic |
| Mechanics | compound |
| Direction | push |
| Equipment | Balance Pad |
| Additional Equipment | - |
Instructions
Preparation
Stand on Balance Pad with feet shoulderwide apart. Keep knees and hips slightly flexed and hold arms in front parallel to floor.Execution
Squat down until knees are flexed right-angled. Keep back straight, bend hips and move backward to keep knees above feet. Return, keep knees slightly flexed. Repeat.Variations / Comments
Balance bodyweight between heels and balls. Keep looking ahead.
Starting Position 
Ending Position Muscles
| Target | Gluteus Maximus |
| Synergist | Quadriceps | Soleus |
| Stabilizers | Hamstrings | Gastrocnemius | Erector Spinae | Rectus Abdominis |
Front
Rear
