Dumbbell Swing

Hold one dumbbell securely with both hands, stand with feet shoulder-width apart, and bend your knees slightly.

Hinge your hips back to guide the dumbbell between your legs, then extend your hips to send it forward.

As the dumbbell falls, hinge your hips again to prepare for the next repetition.

The main working muscles are the glutes, hamstrings. The spinal erectors assist the movement.

Do not lift the dumbbell with your arms or lean backward through your lower back at the top.

Exhale as you extend your hips and inhale as the dumbbell drops.

Use a secure grip and leave plenty of clear space in front of and behind you.