If you're more advanced, you can do this move with a barbell; Chontel recommends lifting 40 to 90 pounds. You can also use dumbbells.
- Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
- Complete for 40 seconds, then take 20 seconds of rest.
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