1. Stand with feet hip-width apart and hold a bottle with both hands at chest level. This will be your starting position.
2. Step forward with one foot, approximately 2 feet apart from your back foot, maintaining hip-width distance between your feet for balance.
3. Shift your weight onto your front foot and begin to lower your hips toward the floor. Ensure your torso remains upright and your front knee is aligned with your front ankle.
4. Descend until your back knee nearly touches the ground and your front thigh is almost parallel to the floor.
5. Push through the heel of your front foot to extend your knee and hip, returning to the starting position.
6. Perform the desired number of repetitions on one side before switching to the other leg.
Remember to keep your movements controlled, and adjust the weight of the bottle to suit your fitness level. It's important to keep your core engaged and back straight throughout the exercise to help maintain balance and protect your spine.
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