Safety Notes

• Avoid if pelvic instability or severe knee/hip/ankle issues
• Use light weight initially
• Maintain stable base on train tracks stance
• Control descent to prevent jarring

Spotting

Spotter optional for balance on heavy sets; assist by holding opposite shoulder if needed, but prefer self-supported or safeties for unilateral work.

Common Mistakes

• Leaning toward dumbbell
• Front knee past toes
• Rounding back
• Uneven step width
• Rushing eccentric phase

• Pelvic instability
• Acute ankle injuries
• Severe knee or hip problems

• Adequate ankle dorsiflexion
• Hip flexion range
• Knee stability

Build Up First

• Master basic bodyweight lunge
• Hip hinge proficiency
• Core bracing control