Stand with your feet shoulder-width apart and a slight bend in your knees.
Kick your leg behind you and grab the top of your foot as if you were performing a quadriceps stretch. Your knees should be next to each other.
Begin the downward movement by slowly bending the hip, knee, and ankle of your standing leg. Keep your arm extended as you lower to the bottom position. Maintain a neutral spine and lower only as far as you can control your pelvis position.
Begin the upward movement by pushing your foot into the ground to initiate standing up.