Legs · Bodyweight
Touchdown
How to do the touchdown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
From a standing start, squat down and reach both hands to touch the floor, then drive up explosively and reach both arms overhead like signaling a touchdown. Land softly and flow straight into the next rep at a steady cardio pace.
- 1Your quads and glutes driving you up out of the low reach
- 2A full stretch tall through your arms and shoulders at the top
- 3Soft landings that flow back down into the next squat
Common mistakes
- Do not round your back as you reach down to the floor
- Do not let your knees collapse inward in the squat
- Do not land hard; keep your knees soft and the rhythm smooth
Muscles worked
The touchdown mainly works the quads and glutes, with the hamstrings, lower abs, calves, and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower AbsSupport
- CalvesSupport
- Front DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the touchdown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.