Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Quads
Stand tall with dumbbells at your sides and your shoulders pulled back.
Take a long step forward and lower your back knee toward the floor.
Stop about an inch before the knee touches down.
Drive through the front heel and bring the back leg through into the next step.
Keep walking, alternating legs, for your target number of steps.
Taking short steps that jam the front knee.
Leaning forward and losing balance.
Banging the back knee into the floor.
Staring at the floor so the neck and back round over.
Walk on two parallel tracks, never step across the midline.
If the gym floor is tight, switch to reverse lunges in place.
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