How to do it
Count two seconds on the descent to keep tension on the working muscles.
- 1
Stand with feet wider than shoulder-width apart, toes pointed out, and a dumbbell on the floor between your legs.
- 2
Squat down and grasp the dumbbell with both hands.
- 3
Keep your chest up and back straight as you drive through your heels to stand up, pulling the dumbbell through your legs.
- 4
Squeeze your glutes at the top of the movement.
- 5
Return to the starting position in a controlled manner and repeat for the desired number of repetitions.
Expert tip
Focus on hinging at the hips and keeping your spine neutral to engage the glutes and hamstrings effectively.
Common mistakes
- ✕Letting the dumbbell swing away from the body
- ✕Yanking the dumbbell upward with the arms
- ✕Stopping short of full hip extension