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Preparation:
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Stand in tall with hands on hips and belly tight.
Place feet straight ahead and shoulder width apart, wider if needed for balance
head).
Movement:
While maintaining optimal spinal alignment, step backwards and descend slowly by bending at the hips, knees and ankles.
As you lower your knee to the floor, keep the weight between the heels and mid-foot.
Pause 2-4" off the ground without touching. Raise up slowly and repeat desired repititions.
Do not allow the arches of feet to cave inward or shift outward.
The knees should point forward but the rear leg should bend liberally.
Perform downward reps slowly and concentrate on the descent and the alignment of your body.
Only descend down as far as you can without buckling.
Keep your upper torso standing tall as your body raises. Squeeze you butt cheek as tightly as you can as your stand finishes.