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Stand tall, core braced, take a controlled step into the stance.
1. Rear foot elevated on a bench, front foot ~2 feet in front.
2. Lower the back knee toward the floor, front knee tracking over the toes.
3. Drive through the front heel to return to standing.
Inhale on the way down, exhale as you drive back up.
Letting the front knee collapse inward or shooting past the toes with no control.
Use a shorter range of motion if balance is a problem; hold onto support if needed.
Beginner: Reduce range or hold support for balance.
Intermediate: As described.
Advanced: Hold dumbbells at your sides.