STEPS

1. Stand with your feet shoulder width apart. Then, step back with one leg more than your normal stride in length. Land on the ball of your foot with the heel pointing up and knee resting on the ground.
2. Connect a resistance band to one of the outside shoe ports on the front foot. Next, raise the resistance band above shoulder level. A level that you find comfortable enough to perform the exercise and is repeatable for future workouts, for instance.
3. Moving only your back foot forward, return to the standing position. Maintain the resistance band above your shoulder and keep your feet shoulder width apart. This is the starting loaded resistance position.
4. Step back with the same leg you previously moved forward until your knee comes close to the ground. You want to step back far enough so your front leg forms a 90 degree L-shaped angle. Your upper leg should then be parallel to the ground. This is the ending loaded resistance position.
5. Push up through your front foot and leg to return to the standing position, representing one rep. Next, repeat stepping back with the same leg and pushing erect with the other for the intended number of reps.
6. Switch the resistance band to the opposite foot and repeat the set for the opposite leg. This completes one full set.

NOTES

Try to keep the toes, heel and knees of your back leg in alignment throughout the exercise. For instance, they should be pointed in the same forward direction to help prevent strain on your knees or elsewhere. Otherwise, have someone check your form if you feel strain in your knees or hips. Also, perform the exercise next to something you can grab onto with your free hand, if you are having trouble balancing. Eventually, the exercise should become less awkward and more stable as you get stronger.

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1. Attach your resistance bands to one of the outside (lateral) connection ports on the shoe.
2. Place your feet about shoulder-width apart.
3. Grab your resistance handles, keeping your knees slightly bent, and using a pronated grip (palms facing forward) raise the handles over your head by extending your arms up. The handles should be about shoulder-width apart and slightly forward of your head. This is the starting position.
4. Slowly lower the handles down to about collarbone level as you inhale.
5. Lift the handles up to the starting position as you exhale and repeat for the number of reps in your workout set.

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