Major Muscles Worked:


Set Up:

  1. Stand tall with your feet closer than hip width apart.
  2. Feet should be parallel to each other.

The Movement:

  1. With the weight on your right leg, take a large step back and to the right with your left leg.
    The ball of your left foot should cross the heel line of your right foot.
  2. Balance briefly between the front foot, and the ball of your back foot.
    Try to keep most of the weight on your front leg. Don’t let your left heel come down to the ground.
  3. Bend both knees, and lower .
  4. Press through the heel of the front foot, to return to standing.
  5. Repeat with the opposite leg.

Make it Easier:

  • Place the back of a chair just in front of you so that your legs could brush against it. Stabilize yourself during the move by holding on to the chair.

Make it Harder:

  • Add weight – but ensure that your core stability doesn’t get compromised.

Specific Cues:

  • 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.

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