Stand with your legs aligned directly under your hips, feet pointed forward, and knees slightly flexed. Place most of your weight on the trail leg with the knee slightly bent and the foot flat. Keep you pelvis and hips level. Come up on your toes, taking most of the weight off of the lead leg.
Take a long stride forward with your lead leg, landing on your heel. Keep your hips level and pelvis directly under your shoulders. Maintain proper spinal positioning. Begin transferring the weight to your lead leg. Lower your body, keeping your trail leg straight but with your knee slightly flexed. Keep the weight over the ankle of your lead leg and your knee aligned with your foot. Hold and balance, contracting your glutes, quads, and hamstrings while stabilizing your trunk. Keeping the weight over the ankle of your lead leg, pull your trail leg and body back up and forward to the start position. Repeat or alternate legs.