1. Stand with your feet shoulder width apart, keeping your back straight or slightly concave (holding a pair of dumbbells – optional).
2. Move one foot forward, with a distance of about 1 meter. Keep back straight.
3. Kneel until the knee-cap is close touching the ground.
4. Stand back up, by squeezing your glutes and hamstrings, but don’t move the foot that you placed first.
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