Safety Notes

• Avoid if acute knee pain or lower back issues
• Use lighter weight if balance is poor
• Keep movement controlled to prevent joint stress
• Discontinue on sharp pain in knees or back
• Ensure stable surface to avoid slips

Spotting

Not typically needed; use a wall or rack for balance support if beginner.

Common Mistakes

• Leaning forward
• Knee caving inward
• Partial depth
• Bouncing at bottom
• Shifting hips sideways

• Acute knee injuries
• Lower back strain
• Hip impingement

• Adequate ankle dorsiflexion
• Hip flexion range
• Thoracic spine mobility

Build Up First

• Master basic squat form
• Single-leg balance competency
• Core bracing technique