Attach a resistance band to a door anchor. Place the door anchor on the bottom of a door. Connect the other end of the band to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Start from a position on your hands and knees and then extend your legs out. Stand straight, feet shoulder width apart and toes pointed outward. Hold the workout bar with overhand grip, wider then shoulder width apart, and lift the bar overhead with arms fully extended.
Lunge forward with one leg while slowly lowering your body until your knee is bent at 90°. Return to the original standing position by forcibly extending hip and knee of the rear leg. And repeat with the opposite leg.