Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Quads
Stand tall with dumbbells at your sides and feet hip-width apart.
Step one foot far back while lowering the rear knee toward the floor.
Keep the front shin close to vertical and the knee in line with the toes.
Pause when the back knee is an inch off the floor.
Drive through the front heel to stand back up, then switch sides.
Falling backward instead of stepping under control.
Letting the front foot shift and lose its base.
Pushing off the toes of the front foot instead of the whole foot.
Easier on the knees than forward lunges, a great beginner option.
Finish all reps on one leg first if balance is your weak point.
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