Instructions
Grasp a weight plate in both hands and raise above your head, keeping your arms straight. Position your feet so that they are a fist distance apart. Take a large step forward with one leg, and position your back foot so that your heel is up. Lower body by flexing the knee and hip of both legs. Keep lowering until your back knee is touching or almost touching the floor. Return to original standing position by forcibly extending the knee and hip of the front leg. Repeat with the other leg and the repeat for the desired number of repetitions.
Tips
Your torso should be kept upright throughout the whole movement. Hip mobility may prevent some people from lowering their back knee to be close to the floor. In this case, lower down as far as possible as not to cause any irritation. This exercise can also be performed as a split squat or performed in a walking lunge.
