Stand flat or on a elevated platform in a ready position with your shoulder blades together and the bar placed on your upper trapezius. Align your legs directly under your hips with your feet pointed forward and your knees slightly flexed. Begin with both feet on the platform, or one leg up in a crane position, with the weight on the stationary leg. Keep your pelvis level and your back in a ready position.
Step back with your trail leg, landing softly on your toe. Keep the weight on your lead leg, having your hips level and directly under your shoulders. Continue to lower your body until your lead leg forms an approximate 90-degree angle. Keep your trail leg straight with your knee slightly flexed and a natural arch in your lower back. Hold, continue to contract your gluteus and leg muscles of your lead leg, and stabilize with your trunk. Keep your pelvis level and aligned under your shoulders. With the weight over your ankle, pull your leg and body back up to their original start position. Repeat.