STEP 1: Select the appropriate dumbbell and sit with your back against a flat bench. Place the dumbbell across your lap with your feet spaced about shoulder-width apart. This will be your starting position.
STEP 2: Exhale and begin by pressing your feet to the floor as you lift your body backward to place your head and shoulders on the pad of the bench for support. Control the weight. Keep your feet planted flat on the floor and your legs at about a 90 degree angle. Squeeze your glutes as you reach the top of this motion.
STEP 3: Inhale as you carefully return to the starting position. Repeat this process to reach your desired reps and sets. Rest between sets.