This exercise can be performed with one or two dumbbells. With one dumbbell, the weight is held on the side opposite to the forward leg; with two dumbbells, one weight is heavier than the other, carrying the heavier weight on the side opposite to the forward leg.

Grasping the weight(s), stand in a staggered position. 

Slower descend until the rear leg is 1-2 inches above the floor. If you are prone to banging your knee into the ground, place a pad in the area where the knee lands.

Ascend and return to the starting position, focusing on the forward leg doing the majority of the work.