It takes a little time to learn the balance and mechanics of this exercise. Don't worry, you'll get it right before you know it. Step forward with your right foot about two to three feet. Bend your right knee so that it is directly over and in line with the ankle. Left leg should be directly behind you and slightly bent.
Arms are down and back at sides.
Return to lunge position. Repeat the movement without bouncing, and repeat the movement until you have completed your set. Repeat on left side. Don't despair if you feel awkward and occasionally lose your balance during the first few weeks. Focus and concentrate on your bodies position, use explosive movements.