Lie on a flat bench so that the body is perpendicular to the bench with the upper back and shoulders lying across the pad. Press the feet into the ground about hip-width apart, hold one dumbbell in each hand and rest them on top of the hips to add external resistance. Slowly lower the tailbone towards the floor while holding the weights on the hips, and to return to the top press both feet into the floor and squeeze the glute muscles.

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