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- Consider a self-spotting option by placing dowel (wall, chair) in hand opposite to leg on the ground.
- When able, hold KB in opposite hand to leg on the ground.
- Maintain an upright and neutral spine and head.
- Lower like a ‘bobbing bird’ keeping the back leg, spine and head in a straight line. Lower until you feel tension in the posterior aspect of the leg.
- Slowly come back up by engaging the gluts and hamstrings and continuing to maintain a straight line as described above.
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