Muscles worked : Quadriceps, glutes, hamstrings and adductors.
• Stand with your feet together.
• Hold the dumbbells at your sides with your palms facing inward.
• Keep the chest lifted, abs tight and a slight arch in the lower back.
• Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip.Move your entire leg backward, keeping your knee steady at a 90 degree angle.
• Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back.
• Slowly return to start position.