HOW: Begin in a standing position. Raise both hands overhead and push into the ground all the way raising your heels all the way up. From here, throw your hands down, hinge forward at the waist, bring one knee back pushing your toes into the ground, and bend the other knee down. You want to perform this all in one motion in a quick, powerful motion absorbing the weight as you end in a split stance position.
FEEL: You should feel your leg muscles working.
COMPENSATION: Keep your chest up as you hinge forward at the waist.