Select the appropriate weight of the dumbbells. Grab the dumbbells with a prone grip with your hands at shoulder width apart. Separate your feet at hips width apart. Retract your shoulder blades. Contract your pelvic floor and core while keeping your chest up. Your knees should be slightly bent.
Lower the dumbbells by moving your butt back as far as you can keeping them close to your legs. Raise your right leg at the sime time. Your back leg and torso should make a straight line. Make sure that you don't move your back and that you do the exercise with your hips. You should reach the maximum range of your hamstring flexibility just below the knee. Return to the starting position. Contracting your biceps, fully bend your elbows while you exhale. Extend your arms to push the dumbbells straight up until your elbows are extended but not locked out. Slowly lower the weight until your hands are just above your shoulders. Keep constant tension in the shoulders. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.TIPS: Focus on stiffen the spine all the time using your core muscles.