Stand with feet shoulder width apart and knees slightly bent, take one step forward and land the foot heel first approximately 1 metre infront of the other foot. Attempt to create an angle of about 90 degrees at the knee joint, with the knee placed above the toes. The motion is continued until the back knee nearly touches the ground. At this point the movement is reversed and the starting position is assumed again. Repeat this movement with both legs for the correct amount of repetitions.

To progress this exercise, dumbells can be included. Holding dumbells increases the amount of weight being transferred and works the muscles harder.