- Hold a dumbbell in a goblet position.
- Take a big step backwards with your left leg, lowering your body until your left thigh is parallel to the ground and your right knee is bent at a 90-degree angle.
- Push through your right heel to return to standing, bringing your left leg back to starting position.
- Repeat the movement on the other side, stepping backwards with your right leg and lowering your body until your right thigh is parallel to the ground and your left knee is bent at a 90-degree angle.
- Hold a dumbbell in a goblet position.
- Take a large step forward with one leg, and lower your body until your back knee nearly touches the ground. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
- Push through the heel of your front foot to raise your body back to the starting position.
- Hold two dumbbells by your side.
- Take a big step backwards with your left leg, lowering your body until your left thigh is parallel to the ground and your right knee is bent at a 90-degree angle.
- Push through your right heel to return to standing, bringing your left leg back to starting position.
- Repeat the movement on the other side, stepping backwards with your right leg and lowering your body until your right thigh is parallel to the ground and your left knee is bent at a 90-degree angle.
- Hold a dumbbell in a goblet position.
- Take a large step forward with one leg, and lower your body until your back knee nearly touches the ground. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
- Push through the heel of your front foot to raise your body back to the starting position.
