Step off a small box, land softly, and quickly rebound into a jump to train rapid deceleration and powerful concentric drive through the quads.

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Wall-supported Swiss ball squat focusing on slow lowers to load the quads while keeping balance demands lower and spine position controlled.

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Hold a partial-squat position against a Swiss ball at the wall to build quad tension without knee motion—useful early in rehab or on lighter days.

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Tall kneeling drill using a band to guide the hips from flexion into extension, training quads and hip control while keeping the spine tall and stable.

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Step back into a lunge to load the front leg while often being more knee-friendly than forward lunges, with easy options to progress load or depth over time.

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Tall-kneeling backward lean to heavily load the quads through a long range, targeting the front of the thigh more than a standard squat or lunge alone.

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Use a band for support during the reverse Nordic so you can train the full movement with less strain while building toward unassisted reps over time.

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Single-leg squat to a touch or pad behind you to train quad strength, balance, and control without needing a full pistol-squat depth on day one.

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Classic split-stance squat that can be loaded many ways, targeting the front leg quads and glutes while also building hip and trunk stability.

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Wall-supported squat with a Swiss ball behind the back to guide motion, ideal for early quad loading, patterning, or people who need extra support.

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Assisted single-leg squat using TRX straps so you can work toward full-depth pistol squats while controlling how much help you use from the upper body.

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