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Target Muscles: Buttocks (Glutes) and Thighs (Quadriceps, Adductors, Pectineus & Gracilis).
Start by standing with your feet wide apart and pointing in line with your knees, as shown, holding a dumbbell with both hands in front of your chest.
Then bend your knees lowering yourself into a sitting position (without rounding your back), whilst keeping the dumbbell against your chest. Then reverse the motion back to the start position.
Repetitions: 12-15 (beginner, lighter weights), 8-12 (advanced, heavier weights).
This is a really effective lower body exercise to incorporate into your home workouts.