This is truly one of the most effective exercises for your legs and glutes. Note the 4 feet positions. Add enough weight that you can only do 10 reps of presses. Start with first feet position shown. Pull navel in to protect your back. Keep weight in heels only and press 10 times. Rest only as long as you need. Now shift weight to toes & press for ten. Rest. Repeat for all feet positions. Take all added weight off. Repeat same sequence for 20 reps each moving slightly faster.