Two counts; repeat 8 to 10 times, [Fig. 10].
Fig. 10
The knees are flexed until the point of the knee is directly over the toes; whole foot remains on ground; heels closed; head and body erect; execute moderately fast, emphasizing the extension; breathe naturally.
By substituting the words half or full for the word quarter in the command the half bend and full bend, [Fig. 11], exercises can be given.
Fig. 11