Grasp a dumbbell in each hand.
Stand with your feet about 8 inches apart, toes facing forward.
Take a step forward (2-3 feet) 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 so that the rear knee is just above the floor and hold for a moment before returning to the starting position.
Repeat on opposite side.