Stand upright while holding a pair of dumbbells (or water bottles filled with soil or sand) with your palms facing in.
2. Flex one leg behind you and place it on a bench (Or any other elevated surface).
3. Slowly bend your knee and lower your upper body until your thigh is parallel to the ground.
4. Hold this position for a moment and return to the starting position.
5. Once finished, repeat the steps with the other leg.