- 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.
- Stand with your feet hip-width apart and a dumbbell in a goblet position.
- Step your left foot behind and to the right of your right foot, crossing it behind your right leg.
- Bend your knees and lower your hips down and back, as if you were about to sit in a chair.
- 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.
- 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.
