- Step forward with one leg and lower your body until your front thigh is parallel to the floor and your back knee almost touches the ground. Keep your chest up and your front foot flat on the floor.
- Push through your front foot to straighten your legs and return to the starting position.
- Repeat the movement with your other leg.
- Place your heels on a plate or very low step.
- Keep your chest tall and initiate the squat by pushing your hips back and breaking at the knees.
- You should notice yourself able to squat lower than normal.
- Engage your core by drawing your belly button towards your spine. This will help to stabilize your body.
- Take a large step to the side with your right foot, planting it firmly on the ground.
- As you step, bend your right knee and lower your hips until your right thigh is parallel to the ground. Your left leg should remain straight.
- Push through your right heel to return to the starting position. Repeat on the opposite side by stepping out with your left foot.
- Take a big step backwards with your left leg, lowering your body until your left thigh is parallel to the ground and your right knee is bent at a 90-degree angle.
- Push through your right heel to return to standing, bringing your left leg back to starting position.
- Repeat the movement on the other side, stepping backwards with your right leg and lowering your body until your right thigh is parallel to the ground and your left knee is bent at a 90-degree angle.
