This exercise is used to build strength and gain balance in the lower body muscles. This movement will also stretch and strengthen your groin muscles.
Place a barbell across your back, the same as if you were going to do barbell squats. Next, take a very wide stance with your toes slightly pointed outward. Next, lean towards one leg and bend the knee of the leg that you are leaning towards. Do not allow your knee to go over your toes. Continue to lower your body until your thigh is parallel to the floor, and your opposite leg should be kept stiff throughout the exercise. Return to the starting position and then repeat with the same leg forward or switch to the opposite leg.
This exercise can be done with dumbbells, which may be safer since you can drop them if you lose your balance. Also, you can start with a narrow stance and take a step to the side and squat down, then return your feet to the starting position.