Start seated on the floor, with the knees bent, feet slightly wider than hip width apart. The toes can be turned out slightly. The upper back should be resting against the edge of the bench. Place the dumbbell across one hip. Hold onto the dumbbell to keep it in place, but do not use your arms to lift it. The opposite leg to where the dumbbell is placed should be lifted with a bend in the knee. Squeeze the glutes and push the dumbbell straight up until the hips are in line with the shoulders and knees. The bench should be supporting the back area. Keep your core tight and maintain a slight chin tuck – do not drop your head back. The bend at the knee should be 90 degree when the hips are fully extended. Slowly lower back down. Squeeze the glutes and lift again. Repeat on the opposite leg.
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