- Step forward with one leg.
- Lower your body until your rear knee nearly touches the ground.
- Ensure you remain upright, and your front knee stay above the front foot.
- Push off the floor with your front foot until you return to the starting position. Switch legs.
- Step your left foot diagonally behind your right leg, crossing it behind your body. Bend your knees and lower your hips until your left thigh is parallel to the floor and your right knee is hovering just above the ground.
- Push through your right foot to straighten your legs and return to the starting position.
- Repeat the movement with your other leg.
- Place the barbell on your back
- Step your foot back and around while simultaneously bringing the weight down.
- Return to start and repeat on other leg.
