Drop squat

Weight-bearing eccentric exercise for the trunk and lower extremity, involving the back extensors, gluteal, hamstring and quadriceps muscles.

standing, spine neutral, maintaining proper foot position and lower extremity alignment
gently “spread the floor” to create some lateral hip stability
keeping the spine neutral “hinge” or flex forward at the hips while bending the knees and posteriorly translating the pelvis
maintain appropriate loading through the feet (50:50 rearfoot:forefoot, or slightly more on the heels)
return to the start position
gradually increase speed and “drop” into the squat, stopping within the comfortable range, and not beyond 90 degrees of a knee bend
repeat as needed

Exercise