Face a wall in a short split stance with the front heel fully grounded.
Useful cues
01Keep the heel down
02Guide the knee over the middle toes
03Stop before pinching or sharp pain
Common compensations
Collapsing inward for extra distance
Lifting the heel
Treating the number as a diagnosis
REGRESSIONMake it more repeatable
Move closer and use a smaller, symptom-free range.
THIS VERSIONKnee-to-wall mobility
2 × 8 slow repetitions
PROGRESSIONAdd one demand
Increase distance gradually while preserving the same heel and knee path.