1. Stand upright with your feet hip-width apart, holding a dumbbell in one hand at your side.
2. Keep your back straight and shoulders squared as you hinge at the hips and slightly at the knees. Lower your torso and the dumbbell toward the ground while the other arm balances and stretches out for stability.
3. Keep your head in a neutral position, looking slightly ahead as your torso becomes parallel with the ground. Your weighted hand should be near the middle of your shin.
4. Keep the dumbbell close to your body, and engage your core, hamstrings, and glutes to return to the starting position by driving through the heels.
5. Squeeze your glutes at the top of the movement. Ensure that you bring your hips forward and straighten your back as you come to a standing position.
6. Repeat for the desired number of repetitions before switching the dumbbell to the other hand and performing the same motion.
Maintain proper form to prevent injury and get the most out of the exercise. The weight should be appropriate to your strength level – challenging but not so heavy that it causes you to lose form.
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