Things You'll Need:
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Step 1
Stretch your quadriceps by standing upright on one foot and grabbing the other foot in your hand. Pull the foot toward your bottom slowly. Grab the foot, not the toes, to avoid over stretching your foot.
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Step 2
Stretch your hamstrings by slowly dangling from the waist and reaching for the floor. Be sure to keep your core tight.
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Step 3
Pick up your dumbbells and hold them either at your waist or dangling them next to your body. The position of the weight is not important. You'll be lifting them wherever they rest, but choose a comfortable position.
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Step 4
Step forward with your right or left leg. Since you'll be working both legs, it's unimportant which leg you step forward with first.
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Step 5
Check your stance. Make sure that the leg that is forward can bend to an angle where your back knee almost, but not quite, touches the floor. At the same time, make sure that the knee of the forward leg doesn't bend beyond the toe of the same foot. Adjust your stance as necessary by widening or shortening appropriately.
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Step 6
Tighten your core (your abdominals) and slowly lower to the floor. Keep your posture straight and focus on gently lowering towards the floor. Do not let your back knee touch the floor and do not let the knee of your front leg bend beyond the toe.
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Step 7
Raise yourself back up. Repeat for 10 to 15 repetitions.
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Step 8
Switch legs and repeat.
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Step 9
Stretch your quadriceps and your hamstrings at the end of the exercise.
