Holding a dumbbell in each hand, step out to one side, placing the forward foot at a 45 degree angle.
Initiate the movement by flexing at the hips, knees and ankles until your front thigh is parallel to the ground.
Allow the back foot to pivot on the heel and externally rotate 90 degrees.
Your back must remain straight and upright throughout the movement with the head up and your gaze forward.
Keep your knee inline with your toe and do not allow your front heel to rise off the ground.
Stand by pushing through your hip and returning to standing position.
