GOAL: Improve force delivery to the pedal in cycling.
How its done; Keep your back perfectly flat against the backrest. As with squats, never descend past 90 degrees , and do not push on your knees on the extension. Your breathing should be controlled and deep; exhale in a controlled fashion when extending. Many athletes find single leg work to be effective - if you use this technique, ensure that guars/braces are placed to prevent injury.