A challenging bodyweight exercise where you lower your body forward from the knees to strengthen the hamstrings eccentrically.
- +Extremely effective for hamstring strength and injury prevention
- +No equipment needed beyond foot support
- +Builds eccentric control
- –Very difficult for beginners
- –High strain on hamstrings if not progressed properly
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Kneel on a soft pad, knees hip-width; anchor your feet (partner, couch, or sturdy object)
- Keep a straight line from knees to head; squeeze glutes and brace your core
- Cross arms or keep hands ready in front to catch yourself
- Lower your body forward slowly, bending only at the knees
- Go as low as you can control; catch yourself lightly with your hands
- Push lightly with your hands and pull back up with your hamstrings; keep hips extended
- Start with slow lowers (3–5 seconds), 3–6 reps, 2–3 sets
- If too hard, do partial range or use assistance (bands, incline, or more hand push)