A plan you can repeat.

Hold one weight at your chest. Let knees track with toes and use the depth you can control.

Easier: Practice a chair squat without the weight.

Lie on the floor with knees bent. Lower until your upper arms gently touch the floor, then press with wrists stacked.

Easier: Use lighter dumbbells or a wall push-up.

Support one hand on a stable bench. Pull the weight toward your hip without twisting, then lower slowly.

Easier: Use a lighter weight and more torso support.

Keep soft knees and slide the weights near your legs as your hips travel back. Stop before your back position changes.

Easier: Learn an unloaded hip hinge first.

Lie on your back, knees over hips. Slowly reach one heel away while keeping your trunk quiet and breathing normally.

Easier: Move one heel a short distance while arms stay down.