Take a long stride with the back heel lifted. Lower straight down until the back knee nearly brushes the floor and the front leg is loaded, then drive through the front foot to stand. Both feet stay planted throughout.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 8 per leg, fingertips on a wall until balance settles.
Pad the back knee. Keep a hand on a wall or rail while you learn the balance, and shorten the range rather than pushing through knee pain.
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No variation is labeled clinically validated.