Move Targets: Quads, hamstrings, and gluteus
Step 1: Grab a pair of dumbbells and hold them at your sides. Stand straight with your feet hip-width distance apart.
Step 2: Brace your core and step back with your left leg and slowly lower your body until your front knee is bent at least 90-degrees. Your rear knee should nearly touch the floor. Press yourself back up and repeat for the recommended number of repetitions. Repeat steps with your right leg.
Modification (Beginner): Ditch the dumbbells.
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