1. Start Position: Inhale as you squat simultaneously lifting one foot off the floor while bending at your waist and knees, allow your arms to extend as you squat down.
2. Middle Position: Continue to squat, bring the lifted foot forward while concentrating on keeping your knee aligned with your toes, back straight, head aligned with your spine. Look straight ahead.
3. End Position: Squat until your upper thigh is parallel to the floor. Do not let your knee extend beyond your toes. Hold for 1/2 a second.
4. Return to Middle: Exhale as you slowly return to start position.
5. Return to Start: Do not lock out your knee. Hold for 1/2 a second, squeezing your thighs and glutes. Duplicate the exercise for the other leg. Repeat the movement for the recommended number of repetitions. (1 repetition= one for the right side and one for the left)

With strap handles at even lengths:

• Face towards the door
• Grab handles with a horizontal or vertical grip
• Keep wrists straight
• Keep a slight outward bend in your elbows
• Feet are shoulder width apart and aligned with one another
• Keep back straight, head aligned with spine and knees slightly bent

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep your feet shoulder with apart, and facing forward.
   • As you squat make sure your knee stay aligned with your toes.
   • Look straight ahead.

2. At start position, do not lock out your knee.

3. At end position, never let your knee extend beyond your toes.

4. At end position, never let your thigh go lower than parallel to the floor.

   • Do not perform this exercise if you feel discomfort in your lower back.