Take a large step out to the side with your left leg. Hold a weight in your left hand. Bend at your left ankle, knee and hip in order to squat your bum backwards. Make sure both feet stay facing forward. Your right leg should be straight. Engage your left bum muscle to push yourself back to the starting position. Once you are standing upright, press the left arm up over your head. Do 10 reps and then switch sides.