Wide stance, deep side squat, straps to spot you.
Keep the straight leg's heel down and chest tall, don't fold forward.
Sitting deep over one leg while the other stays long and straight loads the bent-side quad through a huge range, deeper than most people can reach without support, and the straps make that depth accessible. The glutes assist by controlling the hip as you sink sideways and driving you back to centre. It earns its place as mobility and strength in the same rep, building side-to-side movement most gym programmes never touch while the quads work at extreme knee bend.
The straps let you sit into full depth with your chest tall instead of toppling backward, so you train the deep range instead of avoiding it. It is the easiest way to learn the pattern.
Yes, heel down and toes pointing up on the straight leg. If the heel lifts, narrow your stance or reduce depth until your ankles and hips open up.
Push the knee out in line with your toes and slow the descent. Use more strap assistance temporarily, then wean off it as the position gets stronger.
