① Split Stance — Drive Up Fast

• · One big step apart, feet hip-width for balance
• · Most of your weight on the FRONT leg
• · The way DOWN is the exercise

② Lower for a Slow 4–5 Count

• · Lower straight down — count four slow seconds
• · Front knee tracks over the toes
• · Back knee sinks toward the floor, never bangs
• · Sharp knee pain = stop and shorten the depth