How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Reverse Lunge
Kinder on the knees than walking lunges for most.
beginnerCult Gym floorHomeCult Studio
Quads · Glutes · Dumbbell, Bodyweight
How to handle weight
Leave 1–3 reps in the tank on the main squat. If the last set is a grind and the depth shortens, you went too heavy. Split squats: drop the load until both legs match.
Usual programming
3 × 8–12 each.
Caution
Depth is a standard, not a mood. Heels stay down. Knees track over toes — caving is the dump. Rack the bar if the back wants to round. Skip sissy / pistol work on an angry knee.
Setup
Step back, drop, front shin vertical, stand.
Cues
- Front heel stays
- Torso quiet
- Don’t look at your feet the whole time
Common mistakes
- Back foot too narrow
- Slamming the knee
- Rushing
Home swap
Split squat
