1. Start Position: Inhale as you step one leg as far forward as possible.
2. Middle Position: As you step forward, bend at your knees to lower yourself, keeping your back perpendicular to the floor.
3. End Position: Keeping your back straight and head aligned with your spine, lower yourself until your rear knee is approximately 1/2 an inch from the floor and your front leg forms a 90-degree angle. Do not let your front knee extend beyond your toes. Hold for 1/2 a second.
4. Return to Middle: Exhale as you transfer your weight to your front foot. Push off from your back foot and bring your feet together, while keeping your back straight. Do not lock out your knees. Hold for 1/2 a second, squeezing your glutes.
5. Return to Start: Duplicate for the opposite leg. Alternate legs and continue walking forward to complete the repetition. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Gripping both dumbbells, position your arms at your sides. Palms face in.
• Your feet are shoulder width apart and knees slightly bent.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and perpendicular to the floor.
   • Keep your head aligned with your spine.
   • Keep your arms at your sides. Do not lock out your elbows.
   • Look straight ahead.

2. At start position, do not lock out your knees.

3. At end position, never let your knee extend beyond your toes.