The RLES (Rear Leg Elevated Squat) is one of the best exercises to work the hips. It requires balance, core stability, and hip strength. The rule of thumb with a RLES is that if you can’t drop your back knee way down without holding on to something, you shouldn’t load the movement – meaning you shouldn’t be adding a dumbbell, kettle bell, or anything else that will advance this move. Gaining range of motion and fully utilizing your glutes/hips is most important. Once you have this down, you can add some weight.

This move throws in a major monkey wrench with a torso twist and an overhead reach. The weight shouldn’t be over the top, just enough to give you resistance but not enough that you need to muscle it up overhead.

As you drop your back knee, keep your shoulders tall, chest open, and reach the dumbbell over the floor leg as your shoulders turn to that same side. As you stand tall from that position, pull the DB into the chest, keep your core engaged, and press overhead. Drop the elbows down and drop into the squat as you repeat the twist.

Remember to use your glutes! If you rely on your quads, you will not have the support you need. Your core and glutes should be active and engaged the whole time. Take your time and go full range of motion.