Transcription: Let your hips come down behind you, 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. As the check that the weight is properly distributed on your heels, make sure you can lift your toes as you lower the hips.
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