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.

Start on your back with arms raised and knees over hips. Slowly extend one arm overhead and the opposite leg, then return before changing sides. Keep your trunk still.

Easier: Keep your arms still and move one heel through a shorter range.