Grab your weights and stand with feet hip-width apart
Take your right foot a couple of inches back behind your left heel
Hinge from the hips to bring your torso almost parallel to the ground, holding the weights up by the tops of the thighs
Your weight should largely be in that front foot (the back is there mainly for balance)
Now slowly start to roll the dumbbells down the sides of that front leg, keeping the core tight and shoulders retracted as you do so
When you’ve gone as far as you can go, hinge from the hips to come back to standing
Hinge to come back down to repeat

Bodyweight no. 8: Crawl this way to bulletproof yourself against back pain