How to do it
Descend slowly for two full seconds and drive up through the midfoot.
- 1
Stand on one leg with your arms extended in front for balance.
- 2
Bend your supporting knee to lower your body while extending the other leg behind you.
- 3
Lower down as far as you can while maintaining balance and proper alignment.
- 4
Push through the supporting leg to return to the starting position.
Expert tip
Keep your chest up and your supporting leg's knee in line with your foot to prevent it from caving in.
Common mistakes
- ✕Tapping the extended rear leg on the floor
- ✕Hiking the non-supporting hip upward
- ✕Rising onto the toes of the standing foot