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.