Moves/zHigh Knees & Sumo Drop

zHigh Knees & Sumo Drop

ID: 239

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Break at hips and knees simultaneously to initiate the descent.
  3. 3. Quality of movement always takes priority over speed or load.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.