How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Step-up
Box or bench. Drive through the top leg. No push-off cheat.
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
Whole foot on the box, stand without jumping the bottom leg.
Cues
- Knee tracks
- Stand tall at the top
- Control down
Common mistakes
- Using the bottom toes to launch
- Box too high
- Hunching
Home swap
Reverse lunge
