Use clear floor space with stable support nearby
💡 Pro tip: Hold onto a chair or wall when learning the movement
Floor space or mat, optional dumbbells or barbell
Safety: Ensure knee doesn't extend past toes, keep torso upright
Regressions for building up strength
Static position easier to balance
Using support reduces balance demand
Stepping back is easier on knees
Progressions for advanced athletes
Continuous movement increases difficulty
Added resistance increases strength demand
Rear foot elevated increases range and load
Plyometric variation builds power
Maximum load for strength
When you can do 12-15 reps per leg with perfect form for 3 sets