This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a series of squatting movements, it is highly recommended you master your squatting technique before attempting this exercise.
Starting Position: Stand with your feet wider than hip-width (24-36") with your arms by your sides. Pull your shoulder blades down and back. Do not allow your low back to arch. Brace your abdominal / core muscles to stabilize your spine.
Movement: Drop into a wide-stance squat position (mechanics are similar to regular squat), lowering your body to a comfortable depth or until your thighs are parallel to the floor and your body weight rests on your heels. Feel free to position your arms where they assist you in maintaining balance.
Simultaneously pushing upward through the balls of your feet, extending the ankles, knees and hips, rotate your body forward. Lift your outer leg off the ground and pivot 180-degrees on your inside foot. The outer leg rotates around the body and plants on the floor 24-36" away from your pivoting foot.
With the outer leg planted firmly on the floor, drop once again into a wide-stance squat as in your start position.
Repeat this movement, rotating in the same direction or stopping to rotate back toward your starting position.
Exercise Variation: The dynamic balance challenge to the body can be increased in this exercise by: (1) Pivoting faster without losing postural control (balance) or (2) pivoting with a backward rotation off the other foot rather than pivoting in a forward rotation.
To enjoy the benefits of this exercise, focus upon the quality of this movement. Control your movement tempo (pace) and never lose your postural control (balance).