Start by standing on a sturdy box (plyometric box) with one foot hanging over the side.  While bracing your core, slowly lower your heel towards the ground.  Gently touch and return to the starting position.  Maintain a flat back and stable hips throughout the movement.

Start with 2 sets of 5 repetitions with each leg. Perform this exercise 2-3 times a week.  Add one rep and one set each week.  ex) week one: 2 sets of 5 reps each leg, week two: 3 sets of 6 reps, week three: 4 sets of 7 reps, week four: 5 sets of 8 reps.  Start out using a box that is between 6-12” tall.  As you progress you can incrementally increase the height of the box.  Once you are comfortable using just your bodyweight, you can also challenge yourself more by using light dumbbells held straight out in front.

Download Single Leg Squat