- Sit on the ground with a bench behind you. Place both feet on a plate or low box. Have the dumbbell over your legs just above your hips.
- Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
- Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
- Slowly extend as far as you can, and then slowly return to the starting position.
- Start by lying flat on your back with your feet resting on top of a box, the barbell placed over your hips, and cross one leg over the other.
- Push through your heels and raise your hips towards the ceiling, keeping your feet flat on the box.
- Engage your glutes at the top of the movement, pause briefly and then lower your hips back down to the starting position.
- Stand with a shoulder width stance holding one dumbbell. Push your butt back while leaving your knees MOSTLY extended.
- Reach toward the opposing leg. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
- Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.
- Stand with a dumbbell held on the side of your leg.
- Raise that leg laterally as high as your hip range of motion allows for.
