1 - Stand upright with your feet hip-width apart, holding a dumbbell in each hand at shoulder height in a front rack position, with elbows pointing forward and palms facing each other.
2 - Brace your core, keep your chest tall, and ensure your elbows remain raised to maintain the front rack position throughout the movement.
3 - Take a controlled step backward with one foot, landing on the ball of your foot, and lower your back knee toward the floor until both knees form approximately 90-degree angles.
4 - Ensure your front knee tracks over your toes and does not cave inward, and keep your torso upright without leaning forward.
5 - Drive through the heel of your front foot to push yourself back up to the starting position, bringing your rear foot forward to meet your front foot.
6 - Repeat the movement on the opposite leg, alternating sides for the desired number of repetitions.
