1. Stand with feet pointed straight ahead and hands on the hips.
2. Keeping most of the weight on the front leg, step back and lean forward to an approximately 30-degree trunk angle, sinking into the working hip and descending until the back knee approaches or touches the ground.
3. Rise back to starting positon.
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinousus, semimembranosus), adductor magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip external rotators.