Mini squat (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles in your leg working, more specifically the distal part of the quads just above the knee.

Instructions:

Feet shoulder width apart and holding onto something for balance
perform a mini squat to put pressure on the quads
Holding at the same knee angle, make sure you have even pressure through the feet
Keep holding whilst mainting a solid body position
Hold for an allocated time and knee angle

Main muscles targeted:

Quads
Hamstrings
Glutes

Main benefits:

A mini squat is usually used as a precursor to full range squats. Often used whilst rehabilitating from injury, they can be the stepping stones to being able to do a full range squat. Mini squats also allow you to focus on activating the correct muscles of the legs.