1. Stand in front of a step, stair, couch, bed table, stool, or weight bench. Reach back with one foot, resting the top of the foot on the top of the surface. (Think laces down.)
2. With an upright trunk or a slight forward lean, sink the knee of the rear leg down and slightly back while trying to keep most of the body weight on the front leg.
3. Descend until the back knee almost touches or touches the ground. Rise to starting position.
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.