What to look for:

• Train track stance (both feet facing forwards)
• Hip width stance
• Front foot heel stays on the floor
• Eyes looking forward
• Controlled movementTall posture – matching torso and front shin angle
• Back knee close to the floor but should not touch
• Shoulders retracted
• Stable hips
• Keep knee > toe in alignment
• Extend hip and knee to drive up to start position

Coaching cues:

• “Push through the heel of the front foot”
• “Chest up, stay tall”
• “Keep shoulder blades squeezed”

When to:

• Regress: If client cannot maintain a solid trunk position you may need to lighten the load or add support to the movement.
• Progress: Once client can perform the movement in control for multiple sets, the coach may decide to progress the client on to a more advanced variation.

Coaching considerations:

• Ideal single leg variation for those who suffer with knee pain.
• Clients with poor thoracic mobility may find the goblet variation better as it encourages thoracic extension.