NOTES:  Without moving your back foot, throw one foot out in front of you, as if you were running with a long stride.  Allow the dumbells to pull your arms straight down, and sink down as low as possible, and as quickly as possible, without losing your balance.  This can be very difficult for beginners, especially for tall people with long legs.  This is because your centre of gravity is quite high to start, and as you stride out with one foot you can start to wobble uncontrollably.  This is normal for beginners and it just means that you must take time to strengthen your core muscles (and the others), before your balance improves.  So you must persevere with this exercise!

To counter the imbalance, you should try to sink lower as quickly as possible but without jerking.  This lowers your centre of gravity and reduces wobble.  Hold the lower position for a few seconds before dragging your rear foot forward to be level with your front foot, and stand up straight as you do this – but remember to keep your core tensed, your back straight, and your chin up.  Pause in this standing position for a split second before repeating the move again with the other foot moving forward.  When you can do at least 8 of these with light dumbbells, you can increase the weight slightly, which will lower your centre of gravity even more, but of course your muscles will work harder to support the extra weight.  You can also perform this exercise without dumbbells and with your hands on hips.