Each rep starts with the weights on the floor and your legs nearly straight. It stretches and strengthens the back of your thighs and lower back.
Stand with feet hip-width apart and the dumbbells on the floor in front of your feet. With knees just slightly bent, bend at the hips and grip them with a flat back. Stand up tall, squeezing your glutes at the top. Lower them back to the floor the same way.
If your back rounds to reach the floor, set the dumbbells on a step. Keep the weights close to your legs.
Your largest muscle, forming most of your buttocks. It drives your hips forward to stand up, climb stairs, run and jump, and it takes strain off your lower back when you lift.
The three muscles on the back of your thigh. They bend your knee and swing your leg back, teaming up with your glutes when you sprint, jump or lift something off the floor.
The columns of muscle running alongside your spine, thickest in your lower back. They straighten and support your spine, helping you stand tall and lift safely from the floor.
A short handheld bar with a weight on each end. Fixed sets on a rack and adjustable sets both count.
Strength: Builds muscle and strength with controlled, resisted movement.
Intermediate: Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.
Bilateral: Each rep engages both sides of the body simultaneously.
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