Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Activate core with proper
drawing in and pelvic floor contraction.
Position feet shoulder width apart, pointing straight ahead.
a step or bench that is a comfortable height on which to step up.
Step forward with one foot onto the bench or step.
a simultaneous motion, step up and "pick up" your hips on the opposite side as your step leg.
Step down backwards with
the same technique of holding the hips level.
A higher step (or use flat exercise bench) allows more range of motion,
thereby working the glutes to a greater extent. Make sure to apply the pressure as you step up through mostly the heel - pressing
through the ball of the foot increases stress on the knees.