SETUP: Position your back foot on a bench or step around hip-height. This will put your hip flexor on that leg on stretch throughout the set. Your front foot should be far enough forward to create a 90* angle at the bottom of each rep.
REP@ Keep your front foot flat and lower your body slowly to a 90* angle. Drive yourself up by engaging your quads on the front leg HARD.
TIP: Keeping your body upright throughout the rep will emphasize the quads as the primary drivers of the motion. However, adding a slight lean forward, like I do in the video, will spread the workload between the quads and glutes.