Starting in the upright position, hands on hips or holding dumbbells at your side, step backward with one leg, bending the front knee, hinging forward with your hips, keeping the weight flat in the front foot and not letting the front knee come farther forward than the toe. The back should stay in a neutral position. Only the toe of the back foot should be touching the ground and the back knee should be slightly bent just above the ground. Tension should be felt in the hamstrings and glutes of the front leg. Using the front leg to do the majority of the work, stand and return to the starting position. Repeat for the required number of repetitions before switching to the opposite leg.