- Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width.
- Sink down into the squat, keeping your elbows inside the track of your knees.
- Push through your heels while keeping your chest up and return to starting position.
- Engage your core by drawing your belly button towards your spine. This will help to stabilize your body. Hold a dumbbell in a goblet position.
- Take a large step to the side with your right foot, planting it firmly on the ground.
- As you step, bend your right knee and lower your hips until your right thigh is parallel to the ground. Your left leg should remain straight.
- Push through your right heel to return to the starting position. Repeat on the opposite side by stepping out with your left foot.
- Hold the dumbbell in a goblet position. With your elbows directly under your fists.
- Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
- When you feel the stretch push your hips forward until you're back in a standing position.
- Holding the dumbbell in a goblet squat place your foot on a bench or box.
- Break at the hips and knees. Try to go to the point where your hamstring is parallel with the ground. Or until your back knee taps the floor.
- Make sure to keep your back flat and your elbows directly under your fists.
