How to do it
Squeeze your glutes hard at the top of each repetition.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 2
Position yourself in front of a special bench so that when you squat, your glutes can lightly touch it.
- 3
Lower your body by bending at the knees and hips, keeping the weights close to your body.
- 4
Lightly touch the bench with your glutes, then push through your heels to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your chest up and back straight throughout the squat to prevent rounding of the spine and to maintain proper form.
Common mistakes
- ✕Knees collapsing inward during the squat
- ✕Rising onto the toes at the bottom
- ✕Sitting down hard onto the bench