Starting Position: Stand with your feet together, arms raised in front to shoulder height, and elbows straight. Pull your shoulders blades down and back without arching your low back. Brace your abdominal / core muscles to stabilize your spine.
Slowly lift one foot off the floor, balancing on the standing leg. Avoid any sideways tilting or swaying in your upper body and try not to move the standing foot. Hold this position briefly before stepping forward. The raised (swing) leg should contact the floor heel first, slowly shifting your body weight to the front foot. Plant the front foot firmly on the floor. Avoid any sideways tilting or swaying in your upper body and try not to move the foot.
As you lunge forward, focus on dropping your hips downward toward the floor rather than forward. This will help control the amount of forward movement of your shinbone over your foot. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your shinbone is in a slight forward lean. As you lunge, bend forward at your hips, reach your arms toward the floor in front of you. Keep your back flat and elbows straight. Your hands are reaching to a point somewhat below your front knee. This increases the load on your gluteal (butt) muscle group.
Firmly push off with your front leg, working your thigh and butt muscles, to return to your upright, starting position.
It is suggested, you first learn how to perform single leg-stands on the ground and forward lunges before progressing to using arm drivers.