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Press on your hips to the ground until your calves are perpendicular to your own thighs and bend your knees. (Make sure to squeeze feet together so as to not drop the dumbbell.) Hold for 3 seconds, then go back to begin.

Press on your hips to the ground until your calves are perpendicular to your own thighs and bend your knees. (Make sure to squeeze feet together so as to not drop the dumbbell.) Hold for 3 seconds, then go back to begin.

Press on your hips to the ground until your calves are perpendicular to your own thighs and bend your knees. (Make sure to squeeze feet together so as to not drop the dumbbell.) Hold for 3 seconds, then go back to begin.
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