Safety Notes

• Ensure adequate hip mobility before attempting deep reps
• Stop if you feel sharp pain in the knee or groin
• Keep the knee aligned with the toes to avoid torque

Spotting

Not recommended; use a wall or stable object for balance if needed.

Common Mistakes

• Bending the trailing knee
• Heel lifting off floor
• Rounding the lower back
• Knee caving inward

• Acute knee injuries
• Groin strains
• Hip impingement

• Adequate hip abduction range
• Ankle dorsiflexion for depth

Build Up First

• Basic hip hinge proficiency
• Single-leg balance competency