Preparation
Stand on a stable box, small chair, podest or rail
Start Position
Stand on the podest with one leg. The toes of the standing leg pointing slightly outward if possible. Stand close to the edge to allow the free leg to sink toward the floor. Lift the chest up. Use the free leg and both arms to keep the balance
2‹Þ
Bend the hips and knee of the standing leg at the same time. Lower the buttocks downwards and back. Keep the chest high and the back straight. Press the knee out to keep it over the foot. Lift the free leg and both arms in front of you to keep the balance
End Position
Lower the buttocks as far as your strength and flexibility allow without losing the balance and perfect posture. The free leg might sink below the standing foot in the beginning or even touch the floor. Try to keep it up higher after some time
2‹Þ
Press the foot of the standing leg into the podest. Engage the buttocks and leg muscles to extend hip and leg and push the body back up. Lift the free leg and both arms in front of you to keep the balance. Don't focus on the free leg too much initially. After some time start lifting it up in front of you
Repeat
Back to the start position. Repeat for the planned number of times. Switch legs and repeat
Purpose
Strengthen the legs, mainly buttocks gluteus maximus and muscles on the front of the thighs quadriceps. Balance on one leg