1) Stand with your feet shoulder width apart and your hands on your hips. 2) Step forward with your right leg and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright 3) Push yourself back up to the starting position as quickly as you can and repeat with your left leg. That's 1 repetition. Do a total of 10.