- Step forward with one leg.
- Lower your body until your rear knee nearly touches the ground.
- Ensure you remain upright, and your front knee stay above the front foot.
- Push off the floor with your front foot until you return to the starting position. Switch legs.
- 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.
- Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
- 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 your feet shoulder width apart.
- flex your knees and hips and sit back into the squat while lowering your body
- Continue down to full depth
- Return to starting position.
