Staggered Negative Hold Squat

Setup

Standing upright, position one foot slightly forward in a staggered (or kickstand) stance, with the heel of the back foot lifted.

Movement

1. Initiate a squatting motion by hinging at the hips and bending both knees, keeping the majority of your weight on the front leg.

2. Descend into a squat and come to a complete hold at the bottom of the movement.

3. Maintain an upright torso with your weight centered over the front foot.

4. Hold this position for the duration of the prescribed set.

5. Ensure knees stay aligned over your toes and do not cave inward.