- 1). Start in a standing position with your weights in hand. Your feet should be about shoulder width or 3 feet apart. Find a spot on the ground to focus on. A spot will prevent you from teetering too far in any one direction. This is called "spotting."
- 2). Place your arms in front of you and out about 1 foot away from the front your legs. The weight should be as close to your legs as possible without touching. This is how you get the arm workout. Your arms should be straight and pulled down toward your feet.
- 3). Bend at the hips, keeping your back straight. You want a perfect 90-degree angle bend, so that your chest is parallel to the floor. As you are bending, raise your left leg (or whichever you instinctively choose first) until it is straight and parallel to the floor. Remember that you are keeping your back straight and also spotting the ground the entire time.
- 4). Feel the stretch for 2 seconds. This gives a good burn and wakes the muscles up for your next move. Remember that you should be spotting the ground at all times. During the stretch, your form should be solid, with legs straight, arms straight and your back straight.
- 5). Pull your body back up, using your buttocks and legs to do most of the work. Remember to keep your back straight even though you are ending the exercise. Squeeze the buttock muscles up, reaching your full standing position. Repeat these steps with the opposite leg. You should do one set of 10 repetitions for each leg to get optimal results.
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