Use a box, chair, or bench, elevate your rear leg. The height of your chair or box should be between shin and knee height. Holding a band, yoga strap, or towel, lower into a 1/4 squat or a full squat (where hips and knees are equidistant from the ground). As you extend up from the front leg, raise your arms overhead, pulling the band or towel apart to activate and strengthen the shoulders.