Exercise Details
Body Part
Upper Legs
Equipment
Dumbbell
Target Muscle
Glutes
Advertisement
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3
Lower the dumbbell towards the ground, keeping it close to your body.
4
Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
5
As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
6
Catch the dumbbell overhead with a slight bend in your knees and hips.
7
Lower the dumbbell back down to the starting position in a controlled manner.
8
Repeat for the desired number of repetitions, then switch to the other arm.
Secondary Muscles
hamstringsquadricepscore
Advertisement
