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1)      Begin in a neutral position either standing on a slightly raised platform or on ground level.

2)      Keep your chest extended and your spine aligned with your feet shoulder width apart

3)      Take a deep breath as you begin the movement.

4)   While maintaining an upright position with the torso, take a slow step backwards (landing toe to heel).

5)   Bend both knees and descend until the front thigh is parallel to the floor.

6)     Return to neutral position and repeat for the opposite leg.