HOW: Get set-up balancing on one foot. Begin this exercise by reaching as far as you can forward with the foot that is in the air. Then return to starting position and reach backward with the leg in the air while allowing your body to come forward. Return to starting position and repeat.
FEEL: You will feel your quads and calves working when you reach forward vs. your glutes and hamstring more when your leg reaches backward. However, your entire leg will be getting a workout.
COMPENSATION: Focus on good knee position the entire time, do not let your knee cave in/out. Also, keep your pelvis level to the ground throughout this movement.