- Start by standing with your feet about hip-width apart, with a dumbbell in your hands. Your feet should be slightly pointed outward, and your shoulders should be down and relaxed.
- Place a step or box beside you, and step up onto it with one foot. Your other foot should remain on the ground.
- Push off your grounded foot, raising your body up onto the step.
- Step back down with the same foot, returning to the starting 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.
- Put your shoulder blades on a bench. Both feet on a low box or a plate.
- Start with your hips up.
- Drop your hips and then push your hips up toward the ceiling.
- Abduct at the hips and raise your leg out to the side.
- Return to the starting position and stop just short of your foot touching back to the ground (to keep tension on the muscle).
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