"Not only does this exercise work your glutes, quads, and hamstrings, it also requires quite a bit of core and trunk stability to maintain the front-rack position," Sanzo explained. Here's how to do it:
- Start standing with your feet slighty further than shoulder-width apart and a dumbbell in each hand resting on your shoulders. Point both feet slightly outwards. Your palms should be facing in toward your face.
- Inhale and brace your core. Looking straight ahead, bend at both your hips and knees until your quadriceps (your thighs) are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips and keep your knees aligned with your toes.
- Exhale and push through your heels, extending your legs to return to the starting position. This counts as one rep.
- Complete 20 reps, then take 30 seconds of rest.
Note: repeat all three exercise in circuit one for three rounds if you're a beginner and five rounds if you're more advanced.
