Find a very sturdy box or bench (a chair can be used if done at home), and have a timer or clock within viewing distance.

Place one foot on top of the box. The foot can either be on the toes or with the laces down.

BEFORE EVERY REPETITION establish your balance with a firm base in the grounded foot, making sure it stays flat on the ground.

Slowly descend at a down and back angle, the forward knee will be aligned or slightly in front of the toes.

Hold the bottom for 6 seconds.

Focus on the forward doing all of the work in the ascent, then perform two more repetitions WITHOUT a pause.

Repeat