HOW: Stand on the step. Shift all of your weight to one leg. With the opposite foot in the air, your goal is to reach forward as far as you can where you begin to loose control of the descent. At this point, your foot with touch the ground in front of you. From this position, keeping your weight on your rear leg that is on the step, push yourself back up to the starting position.
FEEL: You should feel all the thigh muscles, in particular your quadriceps, working hard to control your movements. Additionally, you may feel stretching or tightness in the front or back of your anke, which is normal.
COMPENSATION: Reach directly out in front of you and set your foot up pointed straight ahead.