Bending the ankles and dropping the knees

Common Mistake

A common mistake is to bend the ankles so that the shins are no longer vertical and the knees are coming forward. The ankles are not supposed to be involved in any variation of the hip hinge.

This is usually done because flexibility/range is lacking and bending the ankles will add some additional range but it can also be because the calf muscles are weak or not properly activated.

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Only focus on movement in one or two joints, the hips, or the hips and knees (depending on the variation). Keep the shins completely vertical. Look in a mirror beside you to verify.

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