Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates on each side of the barbell

*Modification: use no weight on the bar, or do these with dumbbells