HOW: Begin in a split stance position 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, and then hold this position
FEEL: You should feel all of the thigh muscles and butt muscles working, primarily in the forward leg.
COMPENSATION: 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.