1. Stand on one foot and place the hands in front of the body.
2. Sit back and down, breaking at the hips and knees while leaning forward at the trunk.
3. Descend until the knee of the nonworking leg approaches or touches the ground. Stand up to return to starting position. Perform all the repetitions with the weaker leg first and then switch and repeat with the stronger leg.
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinousus, semimembranosus), adductor magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip external rotators.