- Grab a stick of some sort or hold onto something stable (rack, bench).
- Grab a box that is knee height or slightly lower.
- Hold the stick in your right arm, dumbbell in the other and put your right leg on the box.
- Begin your squat by breaking at the knees. Get your knee close to the floor or all the way to the floor. Make sure to keep your chest tall.
- Stand tall, holding dumbbells by your sides, feet hip-width apart.
- Step forward with one leg, lowering until both knees form 90° angles.
- Push through front foot, return to start, and switch legs.
- 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 back up and switch legs, alternating each rep.
- Hold one dumbbell with one or both hands, feet hip-width apart.
- Step out to one side, bending the knee.
- Push off, return to center, then switch sides.
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