Falling Tower Exercise

Written By: Todd Kuslikis
October 07, 2011

This body weight exercise for the legs is little known within any community. I learned it from my Kenpo Karate instructor and it is a killer for blasting the legs.

How to do a Falling Tower Exercise:

In order to properly perform Falling Tower, position yourself 2-3 feet away from the front of a chair. Get down on your knees and either rest your hands at your side or place them behind you. While keeping your back straight and hips static (not moving), fall back slowly until either your head or back touches the chair. Lift yourself back up to starting position. Repeat. It is important that you move only at the knee joint. Do not let your hips hinge in this exercise. Only your knees should be hinging.

Muscle group worked:

Leg muscles, low back

Target Repetitions for Muscle Growth: 8-12

Why Falling Tower works:

The reason Falling Tower Exercise strengthens your leg muscles so effectively, again goes back to Angular Training. Most people just do the normal squat to work out their legs. This new exercise positions your legs and glutes in a way that they aren’t use to. That’s why it works so well.


Again, during Falling Tower, only hinge from your knee.


Breath slow in as you lower yourself down. Breath out as you raise yourself back up.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

Show/Hide Comments (4 comments)
  1. Doretha

    I always used to study piece of writing in news papers but now as I amm a user of web therefore from now I
    am using net for articles or reviews,thanks to web.

  2. Lee

    When beginning to rise back up from the chair on the falling tower exercise, I feel a very heavy amount of stress in my quads. In a Youtube video, this was described as a glute exercise and I’m not sure if I’m doing it wrong. I definitely am using only my knees as hinges. Are you supposed to get the power to raise yourself from your quads? Thanks for your help.

    • Liam

      You can be sure that this is a quads exercise. You can easioy verify that the glutes need not even be under tension for stabilisation.

    • Ricardo António Jara

      Because your quads are stretched in this position, the rom could be limited because short quads ir psoas, butcher is a Goodyear way todo correcto that, and trading the legs with some unbalance in the tensión of anterior and posterior chain, some kneeling squats can help You too, when people start to squating or deadlifting with unbalance, they just make it worse.

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