① Tall Wide Stance

• · Feet wide, toes pointing forward
• · Hands together in front for balance
• · Weight even before you sink

② Sink Into the Side Lunge (2 sec)

• · Push the hips back and sideways onto the bending leg
• · Other leg stays long — knee straight, heel down
• · Bending knee tracks over the toes, not inward
• · Sharp knee pain = stop and shorten the sink

③ Push Off — Knee Up & Hold (2 sec)

• · Drive hard off the bent leg up to one-leg standing
• · Carry the knee up to hip height and stick it
• · Pelvis level — no lean over the standing hip
• · Step back out to the wide stance with control