Start the movement by setting your upper back on a bench or sturdy platform. Place a dumbbell or barbell on your lap with your feet shoulder-width apart. Keeping your core tight, lower your hips all the way down, then push through your heels and squeeze your glutes hard to come back up, holding there for 2 seconds. Do 3 sets of 10 to 15 reps.From a standing position, rest your back foot on a bench or couch and step out with your other foot about 2 to 3 feet away from the bench.
Hold a pair of dumbbells at your sides, then start the move by lowering your body straight down—using control—so that your back knee almost touches the ground and your front knee is in a runner's lunge. Then, use your weight to drive through your front heel in order to return to standing, flexing your quads and glutes as you rise. Do 3 sets of 10 reps on each leg.
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