- Stand with your feet hip width apart, and engage your core muscles.
- Raise the weight overhead and stand tall, keeping your gaze forward.
- Slowly lift one knee to hip height, or to where it is comfortable, keeping your foot flexed and avoiding leaning backwards.
- Lower your foot back to the floor with control.
- Repeat on the other side, alternating legs in a steady marching motion, while keeping overhead weight stationary.