- Stand with feet hip-width apart, one foot slightly behind. Hold dumbbell in a goblet position.
- Lower into a squat, keeping weight on front heel.
- Return to standing, engaging glutes and core.
- Stand in front of a box or bench with your feet shoulder-width apart with a dumbbell in a goblet position.
- Lower your body into a squat position, sitting back onto the box and pausing for a moment before standing back up.
- Push through your heels to return to the standing position.
- Stand in front of a step or bench with your feet shoulder-width apart and hold two dumbbells on your side with a neutral grip.
- Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench.
- Bring your left foot up onto the bench and stand up straight, keeping the barbell at your shoulders.
- Step back down with your left foot, followed by your right foot, to return to the starting position.
- Stand in front of a step or bench with your feet shoulder-width apart and hold one dumbbell on your side with a neutral grip.
- Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench.
- Bring your left foot up onto the bench and stand up straight, keeping the barbell at your shoulders.
- Step back down with your left foot, followed by your right foot, to return to the starting position.
