Safety Notes

• Avoid if acute knee pain exists
• Use lighter weights initially for balance
• Ensure stable surface for walking
• Stop if form breaks
• Warm up hips and ankles first

Spotting

Spotter can assist by holding shoulders if needed; prefer self-supported with light loads or use mirror for form check.

Common Mistakes

• Knee caving inward
• Leaning too far forward
• Short steps reducing depth
• Slamming back knee down
• Poor balance from rushing

• Acute knee injuries
• Severe balance issues
• Lower back strain

• Adequate hip flexion
• Ankle dorsiflexion for depth
• Shoulder mobility for hold

Build Up First

• Master bodyweight lunge
• Basic hip hinge competency
• Core bracing technique