PERSONAL TRAINER INSTRUCTION :
Step up onto a stable surface with your entire foot stepping on. Don’t allow your heel to be off of the back or your toes off of the front. Drive through the heel / midfoot of the stepping foot and consciously activate the gluteus maximus (buttocks). Stand all of the way up before slowly lowering yourself back down.
When stepping up, be sure to limit how much pressure is put onto the ball of the foot and avoid allowing the knees to translate past the toes. This is similar to the back squat. Keep your torso in mind when stepping and avoid dipping to one side during the step. Exhale as you step up.