An exercise that primarily targets the hamstrings and lower back.
- +Works the hamstrings and lower back
- +Helps improve hip mobility
- +Can be done with a barbell or bodyweight
- –Risk of lower back injury if done incorrectly
- –Not suitable for people with back issues
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Lower Back
–
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a bar on a rack at mid-chest height; load light to start
- Place bar high across your upper back/traps, not on your neck; grip just outside shoulder width
- Stand with feet hip-width, toes forward; unlock your knees slightly
- Brace your core, keep your chest up, and maintain a neutral spine
- Hinge your hips back as if closing a door with your butt; keep shins nearly vertical
- Lower until you feel a hamstring stretch while your back stays flat; don’t round
- Drive hips forward to stand tall, squeezing glutes; exhale as you rise
- Common fixes: move slowly, keep the bar over mid-foot, and don’t dive-bomb the descent