|This is a great exercise for helping lumbo-pelvic, knee and hip stability. It helps to strengthen the superficial and deep glute muscles as well as the quads, including VMO.|
Standing on one leg on a step. Bend forward at the hips and start to squat backwards and downwards, bending at the knee and hip together (stick your bottom out.) Do not let your knee roll in or pelvis drop down to the side. Hold this position and then slide your other leg outwards and sideways.