- Take a large step forward with one leg, and lower your body until your back knee nearly touches the ground. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
- Push through the heel of your front foot to raise your body back to the starting position.
- Stand inside trap bar, lift one foot slightly off ground.
- Hinge hips back while lowering bar and extending free leg behind.
- Keep hips square and back neutral throughout movement.
- Drive through standing foot to return upright.
- Lie on reformer, heels together, toes apart on footbar.
- Press carriage out by extending legs evenly.
- Keep pelvis stable and core engaged.
- Bend knees to return with control.
- Stand beside reformer, one foot on carriage, one stable on floor.
- Press carriage back by extending moving leg.
