• Begin by standing tall with your feet shoulder-width apart on a stepper and pointing straight ahead and hold a dumbbell in each hand.
• Position the dumbbells at the shoulder height with your palms facing forward and your elbow under your wrists.
• Then take a big step backward with your left foot while your right foot on the stepper. Engage your abdominal muscles, straighten your back and look straight ahead.
• Maintain this position as you lower your hips toward the floor by bending your legs to 90°. Continue down until your left knee nears the floor.
• Push your body back up through your front heel and step your back leg back to the starting position. At the same time, press the dumbbells up by extending the elbows and flexing at the shoulder.
• Complete the desired number of repetitions, then repeat the exercise with your right leg back.
• Keep your chest up, back straight and look ahead.
• Avoid leaning your body forward or backward.
• Do not let either heel turn inward. Keep feet in line with the legs.
• Your knees shouldn’t go pass your toes.
• The back heel should always be lifted slightly.
You should feel your:
• Glutes, hamstrings, quads, core and shoulders.