- 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 on a platform, dumbbells 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
- Stand on a platform, dumbbell in a goblet position, feet hip-width apart.
- Step back, lowering knee toward floor, keeping chest upright and core engaged.
- Push through front foot, return to start.
- Stand on a platform, dumbbells in both hands, feet hip-width apart.
- Step back, lowering knee toward floor, keeping chest upright and core engaged.
- Push through front foot, return to start, keeping bar stable throughout.
