HOW: Begin in a split stance by placing one foot behind you. It’s very important to make sure you have about 70-80% of your weight in your front leg and about 20-30% of your weight in your back leg. With your back leg, keep your heel off the ground. Lower your hips and hold the position for the prescribed amount of time.
FEEL: You should feel all of the muscles in the leg working, primarily in the forward leg.
COMPENSATION: With the front leg, be sure to keep your knee over your laces or toes. Don’t let your knee cave in. Keep most of your weight in the front leg, and NOT the back leg.