Classification
| Type | basic |
| Mechanics | compound |
| Direction | push |
| Equipment | - |
| Additional Equipment | - |
Instructions
Preparation
Stand upright with feet close to each other. Let knees point in direction of feet. Hold arms in front, about 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 legs slightly flexed. Repeat.Variations / Comments
Keep bodyweight on heels and look ahead.
Starting Position 
Ending Position Muscles
| Target | Gluteus Maximus |
| Synergist | Quadriceps | Soleus |
| Stabilizers | Hamstrings | Gastrocnemius | Erector Spinae | Rectus Abdominis |
Front
Rear
