- Place a barbell at about midway up your thigh. Press your quads into the barbell. Hold a plate up to your chest.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- Stand on a platform, bar on your back, feet hip-width apart.
- Step back, lowering knee toward floor, keeping chest upright and core engaged.
- Push through front foot, return to start, keeping bar stable throughout.
- Place a stability ball against a wall at about hip height.
- Hold two dumbbells in each hand.
- Break at the hips and knees until you hit parallel or just below, then squat back up.
- Place a stability ball against a wall at about hip height.
- Hold a dumbbell in a goblet position.
- Break at the hips and knees until you hit parallel or just below, then squat back up.
