1) Stand with your feet a little less than shoulder width apart and place your hands on your hips. 2) With your back straight take a step forward ( about 3-4 feet) with the right foot so the knee is bent 90 degrees and the thigh should be parallel to the floor. 3) Maintain balance and exploded off the right foot back into the starting position. 4) Repeat but with the other leg. Alternating legs do about 10 on each, this is considered 1 set. Do 3-5 sets.