Sets: 2-3

Reps: 10

• Stand with feet hip distance apart and dumbbell in line with your midfoot. Choose the weight of your dumbbell to be challenging but doable.

• Inhale as you hinge back, allowing the ribcage to expand. Keep your back flat. Knees are slightly bent.

• Exhale as you blow through a straw, draw in your core and press your feet into the floor to push up to stand.

• Inhale, expand and lengthen as you lower back down.

• Exhale and repeat.

• Avoid overarching and leaning back at the top. Think about depressing your ribcage down when you come up to stand.

• You should feel this working your glutes, quads, and hamstrings. Your core is working to stabilize the spine, but you shouldn’t feel any pain in your lower back.

Modifications:

• Decrease the weight.

• Lift from an elevated surface (step stool, yoga block, etc.).