Hold the ends of a dumbbell and stand with your feet more than hip-width apart, toes turned out. Keeping your back flat, push your hips back and bend your knees to squat as low as possible, lowering the dumbbell toward the floor (a). In one motion, stand up and raise your left knee to hip height while circling the weight clockwise (b), then lower your foot and continue circling the weight back to the starting position. Repeat on the other side. That's one rep.
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