Muscles Trained: Glutes, hamstrings, quadriceps
Grab a pair of dumbbells and hold them at your sides. Stand with your feet hi-width apart. Step backward with your non dominant leg (your left if you're right-handed and lower your body until your front knee is bent 90 degrees ad your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright. Push yourself back u to the starting position as quickly as you can and repeat with the dominant leg.