Stand in tall with hands on hips and belly tight.

Place feet straight ahead and shoulder width apart, wider if needed for balance






While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles.

As you lower, keep the weight between the heels and mid-foot.

Do not allow the arches of feet to cave inward or shift outward.

The knees should point forward but the rear 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 or about 6" from the ground.

Keep your upper torso standing tall as your body raises.  Squeeze you butt cheek as tightly as you can as your stand finishes.

Repeat with the opposite foot while stepping forward in a straight line.