1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a kettlebell between your legs using a two-handed, overhand grip.
2. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.
3. Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
I like to do most of these moves for 45-60 seconds before moving on to another exercise, but aim for 10-12 reps using perfect form to start. Keep in mind that you can use a dumbbell for all of these exercises if you don't own a kettlebell.