1. Start in a standing position with your feet wider than shoulder-width apart.
2. Squat down as far as you can, keeping your back straight and chest lifted. As you descend, place your hands on the floor in front of you, between your legs.
3. Shift your weight onto your hands while keeping your elbows bent. Your knees should be tracking over your toes, and your hips should be open.
4. Perform pulsing movements up and down from this low squat position to work the muscles dynamically, or hold the position to stretch the muscles and work on your flexibility.
5. Ensure that your heels remain flat on the floor as much as possible. If struggling, work on ankle flexibility or use a rolled towel or yoga block under your heels.
6. To come out of the exercise, press through your heels, reverse the motion, and return to the starting standing position.
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