MUSCLES ENGAGED Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Hamstrings The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury. Equipment Used Dumbbells The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs. Exercise Instructions Step 1 Start in a wide sumo squat position with a deep bend in your knees, back flat and chin up. Hold the dumbbell with both hands in front of you between your legs. Step 2 Driving through your heels, throw the dumbbell up towards the ceiling stopping it at the top of the motion. Step 3 Slowly lower the dumbbell down with control and sit your body weight down on to your heels.