Skip the weight if you are new to this move; it challenges your balance while targeting the butt.
- Hold a 10-pound dumbbell in each hand, and stand tall.
- Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot flexed. Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
- Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be flexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.
- Complete three sets of 10 reps on each leg.
Image Source: POPSUGAR Photography / Tamara Pridgett