- Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
- You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
- Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
- The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.
- Lay flat on the ground with both feet planted. Make sure you keep your heels glued to the floor.
- Place the dumbbell on your hips. Push your hips toward the ceiling until you feel your glutes contract.
- Then return to the floor.
- 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.
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