- Begin by standing with your feet about hip-width apart and holding a barbell in the crook of your arms, near your belly. Your palms should be facing towards your body.
- Sit back and lower your body down until your thighs are parallel to the ground, keeping your back straight and your core engaged.
- Push through your heels to extend your hips and stand back up to the starting position.
- Engage your core by drawing your belly button towards your spine. This will help to stabilize your body.
- Take a large step to the side with your right foot, planting it firmly on the ground.
- As you step, bend your right knee and lower your hips until your right thigh is parallel to the ground. Your left leg should remain straight.
- Push through your right heel to return to the starting position. Repeat on the opposite side by stepping out with your left foot.
- 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.
- Engage your core by drawing your belly button towards your spine. This will help to stabilize your body. Hold a dumbbell in a goblet position.
- Take a large step to the side with your right foot, planting it firmly on the ground.
- As you step, bend your right knee and lower your hips until your right thigh is parallel to the ground. Your left leg should remain straight.
- Push through your right heel to return to the starting position. Repeat on the opposite side by stepping out with your left foot.
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