- From the standing position, bend your knees till you get to a squated or semi-squated position. Be close to a pole or squat rack to use for balance
- Maintain the squat while shifting your weight onto the working leg and raising the other off the ground
- Raise your heel off the ground
- Hold the position for a split second before lowering your heel again
- Do not rest at the bottom. As soon as you feel your heel touch the ground, repeat the movement
