Shape your legs and strengthen your back with this easy classic move.
Credit: David Martinez

You’ll need: One pair of 5- to 15-pound dumbbells

Learn it: Stand with feet shoulder-width apart and knees slightly bent. Hold dumbbells, one in each hand, with palms facing front of thighs. Slowly bend forward from hips, and let the dumbbells hang in front of your body as you lower your torso toward the floor. When your torso is parallel to the floor and you can feel a stretch in your hamstrings, rise back to standing position.

Do it: Perform stiff-legged dead lifts once or twice a week, and vary reps and sets each week. Pasternak recommends beginning with three sets of eight repetitions and working up to two sets of 12.

Step it up: Use heavier dumbbells to increase intensity, or add a stability challenge by performing the move on one leg. Simply lift one foot off the ground, and extend leg slightly behind body for desired reps. Switch legs to equal one set.