Half squat single-leg on step

Lower by coordinating the hips and knees while keeping pressure distributed across the whole foot. Stand up by extending the hips and knees without bouncing. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of hamstrings, glutes and hip flexors, quadriceps and calves; match resistance and range to a beginner level and never force a painful repetition. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.