With or without dumbbells, this is a simple move that will raise your heart rate in no time and can target a lot of muscle groups if executed properly.
Start with feet shoulder width apart, toes pointed out slightly (don’t have them facing directly forwards) and think about raising your toes slightly to put your weight on you heals to engage your hamstrings and glutes properly when you squat.
Bend at your knee, while pushing your booty back, like you are looking for a chair behind you.
IMPORTANT: Try to keep your knees behind your toes. Don’t let them go past them in squats! If they do drastically, you need to push your booty back further. If you are struggling with this and keeping your chest up, work on squats right against the wall (facing the wall). Be about only 6 inches from the wall and squat down. If you touch the wall, correct your posture.
Also! Don’t drop your chest! Squats aren’t just touching the ground, I have seen a couple of people think squatting is folding over and never bending their legs…goodness no.
Stand up from your squat, and immediately step one leg back into a lunge (knee almost touches the ground, but not quite). Bring feet back together and squat again. When you come back up, immediately bring the opposite leg back to a back lunge as well.
Repeat for 4 sets of 10 for a good burn as well as a great leg/bum workout!
Here is the move with & without weights! If you add weights, it’ll give an extra workout for your legs as well as a bonus arm workout! I also have it from different angles to ensure you get to proper form.
Let me know if you try this!
Enjoy the burn 😀