Standing in a staggered position with the right foot forward, left foot back. The entire right foot will always be in full contact with the floor.    

Steadily descend until the left knee is about an inch or two above the floor (DO NOT bang your knee on the ground).

Hold the bottom in a static position for 5-10 seconds, and make sure you do not touch the ground or rise until the time is up.      

Primarily using the right leg, push yourself back to the starting position. DO NOT rock the torso back to use momentum to finish a repetition.