Steps: 

1. Place one hand chest level against a wall or on a pole for balance.

2. Place the other hand on your hip.

3. Keep the front foot on the ground, beginning with toes up and rolling to flat down as you progress to step 4.

4. Rock back and forth, extending your hip, rolling up onto your back toe while raising the heel.

5. Perform this exercise 10 times with each leg.

Figure A

Figure B

Figure C