How does it work?

This move targets your posterior chain, engages core, so you'll build strength and stability there, too.

How to do it?

  1. Stand with feet about hip-width apart, toes facing forward and dumbbells facing your thighs inward.
  2. Slightly bend at knees, shifting your hips back and lower the dumbbells toward the floor.
  3. Maintain a neutral spine while lowering the weight just until you feel a good stretch in your hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. 
  4. Keep the dumbbell glues to your calves. Breathe in on the way down and out on the way up. Keep your back straight throughout the exercise. 

How many sets?

3-4 sets of 20 repetitions with 30-45 seconds’ rest between each set.