Squat with front raise
Area trained:
Glutes, quads and deltoids
How to do:
- With the ball between your lower back and the wall, hold a 3- to 5-pound dumbbell in each hand.
- Step forward with your feet hip-width apart. Lean back into the ball.
- Contract your abs and glutes, then lower your hips until your knees are at 90 degrees. In this position, slowly raise your arms in front of your body to shoulder height eight times .
- Rise to starting position. That’s one set.
Beginner: 3 x 10 reps
Intermediate: 4 x 10 reps
Advanced: 5 x 10 reps
Sourse: womensfitness.com
