1. Stand next to something stable for balance. Throw your ego away because if you lose your balance holding a heavy dumbbell and have nothing to grab on to, then your lower back is at great risk.
2. Hold a dumbbell in your left hand with your stability object on your right side. Bend your right knee up and keep it up throughout the exercise.
3. Engage your core, keep your chest and head up, and slowly lower the dumbbell down. IMPORTANT: keep the dumbbell as close to your leg the whole time as possible. Keep a slight bend in your grounded leg so you do not hyper extend your knee.
4. Go down as far as your hamstring will allow and no further. Keep your back flat and do not bend your back to get lower to the ground. Engage your hamstring and raise the dumbbell back up your leg.
5. When you reach the top, engage your Glute by performing a slight pelvic thrust forward.
Perform 12-15 reps each leg, 3-4 sets.