- Lie on your back. Place one heel on a box or bench, having a 90° angle at hip and knee.
- Perform a posterior pelvic tilt (flatten your lower back against the ground).
- Push through your heel into the box, lifting your hips up to the point where there is a straight line from your chest to your knees.
- Take a step forward shifting your weight onto the front leg.
- Bend the knee of the front leg so the knee of the back leg comes close to the ground.
- Stand up and go into lunging with the opposite leg.
- Stand with your feet shoulder-width apart.
- Step forward with your right foot and bend both knees to lower your body until your right thigh is parallel to the ground.
- Push off your right foot to return to the starting position. Then switch legs.
- Begin by standing in front of a sturdy box or bench that is about knee-height.
- Place your right foot on the box and push through the heel to lift your body up and onto the box, bring your off leg all the way through until your leg is parallel with the ground.
- Step back down with your right foot, lowering your left foot to the ground.
