The signature Knees Over Toes strength + mobility move and the primary knee builder here. The front knee travels far past the toes (heel down) while the back hip flexor gets a deep stretch — exactly the end range that bulletproofs knees.
Cues
Long stance, torso tall, sink the front knee forward over and past the toes with the heel planted; back knee toward the floor. Start bodyweight, hands for balance; add a DB/goblet load only once the deep range is comfortable. Elevate the front foot for more range as you progress.
Programming
3 × 6–10 / leg. Go slow and deep before adding load. Also lives in the warm-up/Mobility and Stretch Routine.
How to progress
More depth/range → load (DBs, goblet, then barbell). → Progression §4 · Knee Ability (Knees Over Toes)