Step 1

Begin standing with a resistance band looped around your lower thighs, hold a dumbbell with both hands directly in front of your chest, and plant both feet on the floor shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.

Step 2

Inhale and bend at both the hips and knees until your upper legs are parallel with the floor. Ensure you keep a proud chest and that your knees remain in line with your toes (don’t allow your knees to fall in). Exhale and push through your heels to extend your legs slightly. Bend your knees again to return to the full squat position. You should feel tension in your glutes and quads throughout the movement. Continue this pulse action for the specified number of repetitions or time, ensure to continue breathing throughout.

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