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This is a great exercise to really target your glutes and hamstrings. Choose dumbells that aren't too heavy as the idea is to squeeze your glutes on the way up and down the movement rather than trying to move weight. The weight is there as counterbalance. Firstly stand with your feet slightly apart, then slowly raise one leg back which the dumbells go towards the ground. You'll have to focus on a spot ahead or on the ground so you don't lose your balance. left: roll mouse over Monty to see movement |
As you straighten up, lower your straighten leg to the ground but don't fully put your foot back on as you'll be raising the leg backwards again thereby keeping your glutes tight.
After 10 reps, do the other leg. After 3 sets of 10 reps, you'll know where your glutes are!!