Hold two dumb-bells and rest them on your thighs with palms facing in. Place your feet shoulder-width apart and pointing straight ahead with your knees slightly bent.

Maintain a slight arch in your lower back and slowly lower the dumb-bells along the front of your thighs and as far past your knees as is comfortable, moving your backside slightly backwards as you go. Keep your shoulders back and push your chest out to maintain a straight back, with most of the weight on your heels. Lower for three seconds and pause for one second at the bottom of the movement. Slowly return to the starting position. Rest for one minute between sets.