Stand tall holding a stick vertically behind your back with one arm behind your neck and the other behind your lower back. Pin your shoulders back and open your chest.
Keep your trunk upright and take a (long) step forward as if you step over an obstacle. With a controlled movement continue to squat down until your thigh is parallel to the floor. The knee stays in line with the toes. Drive through the heel of the front foot and take a step back to return to the starting position.
