Starting position
- Start from a standing position with feet hip-width apart and knees slightly bent.
- Take one dumbbell in each hand and place them in front of your thighs so that your palms are facing your hips.
Implementation
- Keep your spine in a neutral position and start squeezing your shoulder blades and gluteal muscles. Then begin to pull your hips back.
- Keeping the dumbbells close to your body, lower them down so that they are in front of your shins.
- Stop the movement when the dumbbells pass your knees and do not let your hips drop any further.
- Maintain a neutral spine position and shift your heels to fully extend your hips and knees, tightening your glutes at the upward position.
- Repeat the exercise a set number of times.