- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg.
- Without changing the bend in your knee, bend at your hips, and lower your torso until it's almost parallel to the floor.
- Tense your glutes and then bring yourself back to the starting position.
- Stand with your feet a little past shoulder width apart with a slight bend at your knee. Place your hands behind the back of your head.
- Keeping your back straight, rotate your hips to bring your shoulders down towards the floor. Stop when your chest is parallel with the floor.
- Holding the dumbbell in a goblet squat place your foot on a bench or box.
- Break at the hips and knees. Try to go to the point where your hamstring is parallel with the ground. Or until your back knee taps the floor.
- Make sure to keep your back flat and your elbows directly under your fists.
- Place the bar on your traps. You may need a pad so the bar doesn't dig into your cervical spine.
- Push your hips straight back. Your knees should stay MOSTLY extended (think soft knees). Also make sure to
- Look for what feels like a stretch in your hamstrings. The stretch feeling means you're likely nearing the end of your Range of Motion without rounding your spine.
- When you feel the stretch push your hips forward until you're in a standing position.
