Stand in a ready position. With your legs slightly more than shoulder width, rotate your hips and feet out 20 to 30 degrees. Start with your hips and knees flexed, trunk leaning slightly forward, your spine in a ready position, and your weight over your ankles.
Bend your knees. Slowly lower your body to a point where the knees form a 90-degree angle, or only as far as you can while maintaining a natural arch in the lower back. Hold, continue to contract your glutes, quads, and hamstrings, and stabilize with your trunk. Contract your glutes and hamstrings. Slowly extend your legs, keeping your weight over your ankles. Extend your legs to the starting position, maintaining proper spinal positioning.