Using Dumbbells

With a comfortable working weight  

Keeping the dumbbells by your side in a stable position 

Place one leg in front slowly as if you are taking a knee  

In your stable position slowly move downward on your heel in front to a 90-degree angle

While coming down keeping a tight core

Without the other knee slamming the floor, come back up slowly 

Push upward squeezing your glutes and pushing your knees outward