Safety Notes

• Avoid if acute lower back pain exists
• Use light ball initially
• Stop on sharp pain
• Ensure hamstring flexibility
• Plant standing foot firmly
• Progress slowly to avoid imbalance injuries

Spotting

Not typically needed; use wall for balance support if beginner, or perform bodyweight first.

Common Mistakes

• Rounding lower back
• Locking standing knee
• Over-rotating hips
• Dropping head
• Rushing eccentric phase
• Uneven weight shift

• Acute lower back injury
• Hamstring strain
• Balance disorders

• Hamstring flexibility for hinge
• Ankle stability
• Hip mobility

Build Up First

• Master bilateral hip hinge
• Basic single-leg balance
• Core bracing technique