This exercise is called the Single Leg Squat, so most people have seen the double leg squat, this way, or prisoner's squat, just like that. This one is done on one leg, and there are few things that are very important with this. Again, this one works the thigh muscles here, a lot of butt muscles at back, but also some of the muscles on the side. Great for distance runners and a lot of athelets, but really focuses on the glute.
So to do this one, obviously you are standing on one foot, but where most people mess this one up is, they don't keep the weight far enough back on the foot when they are doing this. They put too much force on the toes. So to do this incorrectly, I would do this.
Notice how my knee come much farther forward than this time, whereas, if I am sitting back into a chair behind me, I'll sit back like this. Okay, so notice the difference, this is correct, and this is incorrect.
Second one I just did puts a lot more pressure on the knee, and much less force on the glute. So again, correct, instead of fly it would look like this.
The best case scenario, keep the chest up, put your arms out in front for balance or to the side, that's just fine, than keeping the weight back on the heels. It's okay to put your foot down a little bit back for balance.
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