| Position a barbell behind your head in a comfortable position. The bar should rest across your trapezius and shoulder muscles. Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Step forward with one foot. The heel of this foot should be approximately two feet in front of the toe of the back foot. Place your front foot flat on the ground. Your back foot should be raised up on the toe. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Your shoulders should be slighlty behind your front foot. Hang your arms directly at your sides. Keeping your front foot flat on the floor, sit your hips back slightly (like you are going to sit in a chair), bend your knee (of your front leg), and lean forward slightly at the waist. Breath in during this phase of the exercise. Lower yourself in a controlled fashion until your back knee barely touches the floor. At this point, your front knee should be directly over your toe, your hips should be sitting back slightly, and your chest should be directly over the middle of your thigh. Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your front leg. Breath out during this phase of the exercise. Raise yourself until you return to the starting position. |
View a video of this exercise