Stand tall with your core braced and a flat back. This is your start position. Take a big step backward with your left leg and bend at the knee, slowly lowering your body until your front knee is bent at least 90 degrees, whilst your rear knee should be hovering just off the floor. Keep your torso upright the entire time and look forward. Pause at the bottom of the movement and maintain this position whilst gently pulsing up and down. Repeat for the required amount of time and then alternate legs.