Romanian Dead Lift (for core, back, glutes, hamstrings)

Perform wearing flat training shoes or in stocking feet.
(2-legged: use either dumbbells or barbell; any weight you can comfortably hold for all repetitions).

1. Use an overhand grip to hold the weights at hip level.
2. Draw your shoulders back and keep your spine straight throughout the exercise.
3. Push your hips back (hip hinge) as you slowly lower the weight toward the floor and below your knees.
4. Press your hips forward to come into a standing position with the weights in front of your thighs.
5. Repeat repetitions (as noted above) with single leg hip hinge (pictured below).
   Note: keep hips level.

(1-legged; improves lower leg & foot strength, stability, and balance).