This exercise uses dumbbells instead of barbells to strengthen and build the legs.

Muscle group: Legs


Grasp a dumbbell in each hand.

Stand with your feet about 8 inches apart, toes facing forward.

Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.

Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.

Lower your body to just above the floor and hold for a moment before returning to the starting position.


Do not the pressure of your body on your knee during this exercise.

The knee you are leaning forward on should not move beyond the toe of this foot.

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