Safety Notes

• Do not slam the back knee onto the floor.
• Use a lighter weight if balance is compromised.
• Stop immediately if you experience sharp knee pain.

Spotting

Not recommended; the weight should be light enough to be dropped safely to the sides if balance is lost.

Common Mistakes

• Allowing the front knee to cave inward.
• Excessive forward lean of the torso.
• Lifting the front heel during the ascent.
• Using momentum instead of leg strength.

• Acute knee pain or injury
• Severe balance issues

• Good hip flexor mobility in the trailing leg
• Adequate ankle dorsiflexion in the front leg

Build Up First

• Proficiency with bodyweight forward lunges
• Basic core stability and hip hinge competency