Step 1: Stand with your feet shoulder-width apart.

Step 2: Keep your back straight, then bend at the hips and reach down as far as you can toward the floor. Touch the floor if you can; otherwise, try a modified version using a box or step.

Take approximately two seconds to move into position. Bending your knees slightly is acceptable but too much can sacrifice the benefits to your back muscles.

Step 3: Return to the starting position. Be sure to keep your back straight the entire time, and take two seconds to stand. This counts as one repetition.

Step 4: Try to do three sets of 12 repetitions, making modifications as needed.

To upgrade this activity, you can hold weights in each hand or hold a single weight with both hands to increase resistance.