Frames from Coach Cole's demo in the Corebound videos.
Setup
From standing, take a long step back with one foot and lift that back heel. Keep your feet about hip-width apart side to side, like standing on train tracks, and your torso tall.
Step by step
- Long stance, back heel up.
- Drop the back knee straight down.
- Front heel stays planted.
Cole's tip
Your back knee travels straight down, like an elevator, not forward like an escalator.
Common mistakes
- Front knee caving in.
- Stance too short.
- Leaning way forward.
Make it easier or harder
Easier option
Shorter range; hold a wall for balance.
Harder option
3-second lowering with a pause at the bottom.
Safety
- Hold a wall or chair for balance if you need it.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
