Step by Step Guide
Begin standing with the feet hip distance apart and arms down at your side.
Then squat the hips down and back as you reach both hands toward one foot’s heel. At the same time, kick the other leg straight out to the side with the toes pointed.
Then stand back upright as you bring the arms and feet back to the start position.
Repeat on the other leg.
Repeat for the desired repetitions.
One common mistake is squatting in an up and down movement instead of sitting back into the squat. This may put too much force on the knees. So instead, sit back with the hips as you squat as if you were sitting back into a chair. This will balance out the force on the lower body and target more of the posterior chain (glutes, hamstrings).