From standing, step one foot backwards and lower until the back knee is close to the floor, then push through the front heel to return to standing. The front foot never moves during the repetition.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 8 per leg, alternating or completing one side at a time.
Step back onto clear, non slip floor and hold a support while you learn it. Lower the back knee under control rather than dropping onto it.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.