- Stand with your torso upright, feet hip-width apart and hands on your hips.
- Inhale and take a step backward with your left foot about 2 feet.
- Lower your hips until the front knee forms 90-degree angle and rear knee nearly touches the ground.
- After a brief pause, exhale and slowly push yourself back to the starting position by pressing through the front foot heel.
You can also perform this exercise with dumbbell in each hand and the arms straightened by your sides.