Description
Unilateral movement to strengthen quadriceps, glutes and stability.
01 · Setup
Set up the movement
- Place your back foot on a stable bench behind you before starting.
- Pelvis facing, torso covered, chest high.
- Front knee aligned with toes.
- Stable support throughout the front foot.
- Keep the same range of motion on the right and left.
02 · Execution
Perform the rep
- Descend under control to a comfortable range of motion.
- Keep the front knee stable and the torso strong.
- Come back up by pushing hard into the ground.
Technique cue
Knee-pelvis alignment and clean push on the front leg.
Common mistakes- knee coming in
- tilting pelvis
- descent too fast
- unequal range of motion between sides
Safety notes
Risks of poor execution
- Unstable alignment can overload knees and hips.