- Stand tall, holding kettlebells 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.
- 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, kettlebell 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 on a platform, kettlebells in front rack position, feet hip-width apart.
- Step back, lowering knee toward floor, keeping chest upright and core engaged.
- Push through front foot, return to start.
- Set up a bar at mid way up your quad. Place the working leg against the bar.
- Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
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