Set your safety pin about knee height. From the side, if mobility allows, place your foot out far enough so when you are in the bottom of the movement, your front shin is perpendicular with the floor (Not pictured). From the front, your foot and knee should line up with your armpit NOT your belly button!
Hold the dumbbell in the opposite hand as your front foot.
To start the movement, push your hips back and roll your knee out slightly as you descend. If you can, get your thigh parallel to the floor then come back up.
If you’re having trouble keeping your front knee behind your ankle, try
- moving your front foot away from the rack more
- bending your back knee more. - roll your front knee out slightly on the way down.
These will help you drop straight down in hole easier.
3-5x 6-12/leg