1)
Place your feet a hip-distance apart on the footplate with your toes facing upward, set the seat so that you have a 90 degree angle at the knee.
2)
Exhale and slowly push your feet away, making sure that you keep them flat on the footplate.
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3)
Push out to a point at which you still have a slight amount of flexion at your knees
4)
Inhale and slowly return to the starting position.
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