Bend both knees, and lower your body so that your right knee is a few inches from the floor and the left leg is parallel to it. As you are lowering your body, simultaneously exhale and lift the weights out and up to the side until they are parallel to the ground, palms facing down. Hold for a beat. Inhale, and slowly lower your arms back to the starting position. Complete a full set, then switch legs and repeat. Muscles targeted are glutes, hamstrings, quads, shoulders.