HOW: To perform this exercise, begin in a tall kneeling position on both knees with your hands behind your head. From here, step up onto one leg by pushing through your front leg and bring the other leg up so you are in a squat position with knees bent and hands still behind your head. Take the leg that you initiated the movement with and reach behind you to a half kneeling position following the movement with your other leg until you have returned to the tall kneeling position on both knees.
FEEL: You will feel your quadricep muscles working as well as your glutes, hamstring, lower leg muscles and core.
COMPENSATION: Avoid standing fully upright when performing this exercise, maintain a slight squat position to challenge yourself futher. Also, avoid a lot of rotation and trunk lean side to side with this exercise.