Buttocks
Dumbbell
1. Stand with your feet slightly wider than shoulder-width. Hold a dumbbell vertically with both hands in front of you. 2. Keeping your back flat, hinge at your hips to send your butt backward and swing the dumbbell high between your legs. 3. Explosively drive your hips forward and squeeze your glutes, using that power to swing the dumbbell up to chest level. The movement should come from your hips, not your arms. 4. Allow the dumbbell's momentum to bring it back down. As it descends, hinge at your hips again to absorb the force and fluidly move into the next repetition.
