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Primary muscles
Quadriceps
Kneel on a padded surface with your torso upright and hips fully extended. This will be your starting position.
Keeping your hips extended and glutes engaged, lean your torso backward as far as you can by bending only at the knees.
Once you reach your limit, use your quadriceps to pull yourself back up to the starting position.
Repeat for the recommended amount of repetitions.
Train this with a program built around you
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