HOW: Begin in a split stance position with a band on around and above your knees by placing the non-affected leg backwards with the heel off the ground. Be sure to place 70-80% of your weight in your front leg and 20-30% in your back leg. Slowly lower yourself down while keeping tension on the band by pushing out, and then come back up.
FEEL: You should feel all of the thigh muscles and butt muscles working, primarily in the forward leg.
COMPENSATION: Don't lose tension on the band. Avoiding having an over-arched or rounded back – keep a neutral spine with core engaged. Don’t let the knee cave in or bow out. Keep equal weight distribution in the entire foot of the forward leg.