Starts standing and lowers the weights by pushing your hips back. It builds the back of your thighs and teaches the safe way to bend and lift.
Stand tall with a dumbbell in each hand in front of your thighs, knees slightly bent. Push your hips back and slide the dumbbells down your thighs to mid-shin, keeping a flat back. Drive your hips forward to stand back up.
Keep the dumbbells brushing your legs. Keep your knee bend the same from top to bottom. Squeeze your glutes to finish.
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.
Beginner: One new pattern or machine to learn, with light loads and low risk.
Bilateral: Each rep engages both sides of the body simultaneously.
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