With a barbell positioned across your traps, take an extra wide stance and turn toes out slightly. Keeping your abs tight and torso upright, lower down until your thighs are parallel to the floor. Focus on pushing through your heels as you drive upward toward the starting position. Keep your head looking straight ahead throughout the set.
Beginning with your feet together and holding dumbbells, take a big step forward with right leg. Descend to your lowest comfortable lunge position (strive for your back knee lightly touching the ground). Push through your front foot to return to the starting position. Complete all reps on the right leg then move on to the left leg. Avoid letting your front knee travel beyond your toes.
Bilateral Duck Buck
Position your body face down on the bench with your hipbones partially off the end. With bent knees, raise the legs up towards the ceiling. It can be uncomfortable to lie on the bench in this position, but it helps to tighten your abs.