Single-Arms Dumbbell Swing
- Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise two handed, holding the dumbbell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the dumbbell between your legs.
- Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully.