A full-body powerhouse move that primarily targets your back, glutes, and hamstrings, while also engaging your entire body.
- +Works multiple muscles including glutes, hamstrings, and lower back
- +Builds overall strength and power
- +Compound exercise with multiple muscles involved
- –Risk of injury if done incorrectly
- –Not suitable for people with back issues
This exercise targets:
–
Glutes
Hamstrings
Hamstrings
Adductors
–
Lower Back
Upper Back
Traps
Lats
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand with feet hip-width, bar over midfoot, shins close
- Hinge at hips, slight knee bend, grab the bar just outside legs
- Set a flat, neutral spine; chest up, eyes down a few feet
- Pull the slack out: squeeze the bar and engage lats (armpits tight)
- Big breath and brace; press the floor away, bar stays close to shins
- Drive hips and shoulders up together; stand tall, glutes tight at lockout
- Lower by hinging first, bar sliding down thighs; then bend knees to the floor
- Reset your brace each rep; keep the back neutral, don’t jerk or bounce