Bend your arms at 90 degrees in a grip in front of your chest. You can scoot a bit forward for this exercise, bending from your waist at about 45 degrees. Bend your legs 90 degrees at the knees. Bend the right knee to the floor while keeping your upper body and arms steady. Have your left knee join your right knee inches away. Bring your right knee up. Have your left knee join your right knee inches away. This is a brief squat position. Repeat the sequence until exhaustion. Stretch your quadriceps, hamstrings and glutes.