- The dumbbells should be set on the ground. Hinge forward while keeping a flat back.
- Pull one elbow back toward the ceiling and then return the dumbbell to the ground softly.
- Then pull with the other arm.
- 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.
- Set up a bar at mid way up your quad. Place the working leg against the bar.
- Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
- Place a barbell at about midway up your thigh. Press your quads into the barbell.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
