- Start by lying flat on your back with your feet resting on top of a box, the barbell placed over your hips, and cross one leg over the other.
- Push through your heels and raise your hips towards the ceiling, keeping your feet flat on the box.
- Engage your glutes at the top of the movement, pause briefly and then lower your hips back down to the starting position.
- Begin by standing beside a sturdy box or bench that is about knee-height, holding a dumbbell with a goblet grip.
- Place your right foot on the box and push through the heel to lift your body up and onto the box.
- Step back down with your right foot.
- Stand in front of a step or bench with your feet shoulder-width apart and hold one dumbbell on your shoulder with an overhand 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.
- Stand in front of a step or bench with your feet shoulder-width apart and hold one dumbbell 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.
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