1. This movement is performed holding on to a stable object at your head level.
2. Stand with your feet close together, knees slightly bent. Grab on to something stable for support.
3. Now, raise to your toes. Now lower yourself to the ground allowing your knees to go further and your torso leaning back. Keep on your toes and feel the stretch in the front thighs. When you reach the point where you heels are touching your buttocks, pause.
4. Slowly, come back up to the starting position pushing once again only with your toes, try to use your support with your hand only for balance and not to lift yourself up. Contract your thighs fully at the top and repeat the movement.

This is a great movement for isolating the lower part of your quadriceps. This is an exercise for experienced people. It will aslo give you overall shape and strength gains. It is very important to keep a few things in mind. Stay on your toes and lean back to really get that stretch when you are at the bottom of the movement. Good Luck!