Knees-forward quad isolation that hammers the VMO and trains the knee through a deep, lengthened range — a KOT favourite for knee resilience. Ideally on a slant board.
Cues
Tall hips, lean back as the knees travel forward, heels rising or feet on a slant, lower under control, return. Hold a post/strap for balance; ease into depth.
Programming
2–3 × 10–15, controlled. Bodyweight first.
How to progress
More depth/range → hold a plate. → Progression §4 · Knee Ability (Knees Over Toes)