Use a chair or wall for balance support when learning
💡 Pro tip: Practice the movement pattern without weight first, focusing on balance and hip hinge
Dumbbells, kettlebell, or barbell; use a bench or wall for balance assistance
Safety: Keep back neutral, avoid rounding spine, maintain slight bend in standing knee
Regressions for building up strength
Bilateral stance provides stability
Back toe provides light support
Hold wall or chair for balance
Progressions for advanced athletes
Added resistance increases difficulty
Adds upper body pulling component
Advanced single-leg strength pattern
When you can perform 10-12 reps per leg with controlled balance and perfect form for 3 sets