Major Muscles Worked:
- Stand tall with your feet closer than hip width apart.
- Feet should be parallel to each other.
- Take a large step back.
- Balance briefly between the front foot, and the ball of your back foot.
Try to keep most of the weight on your front leg.
- Bend both knees, and lower .
- Press through the heel of the front foot, to return to standing.
Make it Easier:
- Place a chair to your side of the leg that isn’t moving. Stabilize your self by holding on to the chair with one hand.
Make it Harder:
- Add weight – but ensure that your core stability doesn’t get compromised.
- Look at yourself in the mirror for this move.
- Your hips should be the same distance between your front and back feet.
- Your front knee should not break the plane of your front toe.
- Chest up, shoulders back. Look ahead – not at the ground.
- Your head & chest should be just over your hips at the bottom of the movement. Not your front knee.
- Try not to push off with your back foot, but rather lift with your front heel.
- Do not let the back knee touch the ground, but rather, you want it to be just 1-3 inches off the ground.
- At the bottom of the movement, both knees should be bent at a 90 degree angle.
- The back heel should not touch the ground, unless it is in the beginning position.