HOW: Begin in a stance with the legs and feet in a position where you can comfortably drop into a deep squat. Keep foot flat contact into the ground. Initiate by pushing the hips back. Then bend the knees while pushing them outward. Once you reach the bottom, actively lift up about 10% from the bottom position. Hold for duration.
FEEL: Will feel the quadriceps working. Will feel the shins and calves working. Will feel the lower abdominals working.
COMPENSATION: Avoid pinching sensation in the front of the hips. Adjust with a wider stance or feet more turned out.