- Stand with feet hip-width apart, the plate in front of the feet, and the knees slightly bent.
- Bend the hips and knees to grip the plate with palms facing the body.
- Keeping the back straight, stand up while lifting the plate off the ground.
- Return the plate back to the starting position by bending the hips and knees, keeping control of the plate.
- Lay flat on the ground on your stomach with your arms extended overhead. Hold a dumbbell with a neutral grip.
- Lift your legs and chest off the ground simultaneously and hold for a 1 count at the top.
- Relax your lower back and lower your legs and chest back to the floor.
- Stand with your feet hip-width apart and place a barbell on the floor in front of you.
- Bend at the hips and knees to grasp the barbell with an overhand grip, positioning your hands just outside of your hips.
- Keeping your back straight and your core engaged, lift the barbell off the floor by extending your hips and knees.
- As you lift the barbell, pull your shoulders back and squeeze your glutes to fully extend your hips at the top of the movement.
- Stand in front of a box or bench with your feet shoulder-width apart and a barbell resting on your upper back.
- 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.
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