Squats (Knee Position)
A half-kneeling ankle rock toward a target: drive the front knee forward over the toes to a mark on the wall or the floor, the heel staying down.
How to do it
Setup
Half-kneeling, the front foot flat, a mark on the wall or a tape on the floor ahead of the front knee.
Steps
- Rock the front knee forward over the toes toward the mark.
- Keep the front heel on the floor.
- Rock back and repeat; switch sides.
Common mistakes
Chasing the mark with a lifted heel: move the mark closer until the heel stays down. Knee drifting in toward the big toe: aim it over the second toe. Twisting the hips to go further: keep them square to the front.
Breathing
Exhale as the knee travels forward, inhale coming back.
