Instructions

Wrap a strong powerband around an upright support at hip height and place two dumbbells on the floor in front. Place yourself inside the band and wrap the band around your hips.

Step out away from the band until you feel tension across your hips. Have your feet approximately hip width apart. Bend at the hips and knees and pick up the dumbbells, having your arms hanging by your sides and dumbbells at a slight angle.

Slowly lower the dumbbells down the side of your legs bending at the hips, allowing your knees to slightly bend and keeping your core braced. Lower the dumbbells until you feel a slight stretch in your hamstrings - usually when the weight is halfway between your knees and your ankles - then drive your hips forwards and use your hamstrings and glutes to power back up to standing, pushing your glutes forward against the resistance of the powerband. Repeat for desired number of reps.