- Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
- Place one foot slightly behind the other, with the heel of your back foot elevated on a step or weight plate.
- From this starting position, bend at the hips and knees to lower the dumbbells towards the ground, keeping your back straight and your core engaged.
- Once the dumbbells are below your knees, drive through your heels to stand back up to the starting 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.
- Hold two dumbbells at shoulder height, palms facing inward.
- Squat down, then drive upward, pressing one dumbbell overhead.
- Lower dumbbell as you descend again, alternating arms each rep.
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