· Start by either placing a barbell across your upper back or by grasping a dumbbell in each hand. · Stand with your feet about 8 inches apart, toes facing forward. · Take a lunge forward keeping your abs drawn in and your upper body straight. · Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground. · Lower your body to just above the floor and hold for a moment before pushing off with the back foot. · Step through and repeat the exercise with the other leg.