MUSCLES ENGAGED 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. 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. 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 Stand on one foot with your back straight, your shoulders pulled back and your arms relaxed at your sides. Step 2 Hinge at your hip, keep your lower back flat and do not round your shoulders as you bend down and pick up the dumbbells off of the floor. Step 3 Grab the dumbbells and pull your body back up to the starting position using your hamstrings.