- Take a split stance. Make sure to keep your chest tall.
- Bring your rear knee to the floor or close to it.
- Drive through your front heel and your rear foot back to the starting position.
- Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing each other.
- Take a big step forward with your right foot, lowering your hips until your right thigh is parallel to the ground and your left knee is hovering just above the floor.
- Push through your right heel to straighten your right leg and return to the starting position.
- Stand facing away from a bench or other elevated surface, holding a dumbbell in a goblet position.
- Place the top of your left foot on the bench behind you, keeping your right foot planted on the ground.
- Lower your hips down and back, bending your right knee and lowering your left knee until it almost touches the ground.
- Push through your right heel to straighten your right leg and return to the starting position.
- Hold a dumbbell in a goblet position.
- Step forward with one of your legs while bending at your back leg. Bring your back knee to the floor or close to the floor.
- Push through your front leg explosively to get back to your starting position.
