HOW: Take a step 130 deg back and out to the side. Bend at your hip and knee and descend into a lunge. You will need to turn and pivot your back leg to spin. Push yourself back up to starting position. The goal is to learn to control the rotational forces are your knee.
FEEL: You should feel your glutes work to stabilize the rotational movement
COMPENSATION: Don’t let either your front or back knee dive inward.