Major Muscles Worked:

Legs, Glutes

Set Up:

  1. Stand tall with your feet closer than hip width apart in front of a mat or soft surface.
  2. Feet should be parallel to each other.

The Movement:

  1. Take a large step back.
  2. Bend both knees, and lower so that you are kneeling on the mat.
  3. Bring front leg down, so that you are kneeling on both knees.
  4. Bring first leg back to the front so that your foot is firmly on the ground in front of the mat at the starting position.
  5. 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.

Specific Cues:

  • Look at yourself in the mirror for this move.
  • Your hips should be the same distance between your front and back feet.
  • Both legs should be bent at 90 degrees.
  • 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.
  • The back heel should not touch the ground, unless it is in the beginning position.