Transcription: Slowly drop your hips down, keeping the knees pressed back and to the outside. Your weight should be on your heels and your hips should be relaxed and behind you rather than tucked under. When the hips are even with the knees, slowly push up, straightening the legs until they're extended at the knees and the hips are in a contracted position. Remember not to lock your knees. As a check to make sure your weight is properly distributed on your heels, slightly lift your toes as you lower the hips.
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