Stand with feet hip-width apart, holding a dumbbell or kettlebell vertically against your chest with both hands, core braced and torso upright.

1. Shift weight to front foot, step back foot diagonally behind and across front leg.
2. Bend both knees to lower until front thigh is parallel to floor and back knee hovers above ground.
3. Keep front knee over ankle and hips square forward.
4. Push through front heel to extend knees and return to start.
5. Bring back foot forward and alternate sides.