HOW: Starting in a standing position, take a moderate length step backwards and perform a lunge movement. Pause at the bottom, then return to starting position. Repeat and then perform on the other side.
FEEL: You should feel at least 80% of your weight is on the front leg. This is the leg that will be doing most of the work, with your quads and glutes getting a workout.
COMPENSATION: Do not take too short or too long of a step, maintain space in between your feet, you don't have to step back as if your feet are exactly in line with one another. Don't lose balance or put too much weight on the back leg.