- Start by lying on a bench with your feet flat on the ground and a dumbbell on your hips.
- Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
- From this starting position, slowly lower your hips back down to the starting position.
- Start by lying on your back with your feet on the ground and a dumbbell in each hand.
- Place one foot on the ground and the other slightly in front, with your knees bent.
- From this starting position, raise your hips up off the ground by pushing through your heels and squeezing your glutes.
- Start by lying on your back on a bench with your feet on the ground and a dumbbell on your hips.
- Place one foot on the ground and the other slightly in front, with your knees bent.
- From this starting position, raise your hips up off the ground by pushing through your heels and squeezing your glutes.
- Start by standing with your feet shoulder-width apart, with a weight plate held in both hands at chest height.
- Lower your body by bending your knees and hips, keeping your back straight and your weight in your heels.
- Go down until your thighs are parallel to the floor, then pause for a moment.
- Hold the squat position for the desired amount of time, keeping the weight plate steady and your core engaged.
