Standing with one leg in front, the other 1 step back

Arms continuesly stretched out horizontally in front

Backleg almost no weight

Sink slowly down by bending the front leg, till the knee of the backleg softly touches the ground

Come up again by leaning forward and using no momentum and as less as possible weight on the back leg

5 x each side

Progression 1: backleg knee and foot touch ground (as softly as possible, as little weight as possible)

Progression 2: only backleg knee touches, so leg bended to lift the foot up

Progression 3: the ipsilateral hand holds the uplifted foot

Progression 4: the contralateral hand holds the uplifted foot