How to perform it
- Stand with your feet shoulder-width apart and a dumbbell in each hand positioned against the upper back or near the shoulders.
- Keep your spine aligned, abs engaged, and chest open throughout the movement.
- Begin by pushing your hips back with a slight bend in your knees.
- Lean your torso forward with control, maintaining a neutral spine and directing your gaze slightly down and forward.
- Lower only through a comfortable range of motion, feeling a stretch through the back of your thighs.
- Avoid rounding your lower back or turning the movement into a squat.
- As you rise, drive your hips forward to return to the starting position while controlling the entire ascent.
- Exhale as you rise and inhale as you lower.
What you should feel
Work in the hamstrings, glutes, and lower back, with the core helping stabilize the body. The effort should remain controlled through the posterior chain, without pain in the lower back, knees, neck, or shoulders.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and a dumbbell in each hand positioned against the upper back or near the shoulders. Keep your spine aligned, abs engaged, and chest open throughout the movement. Begin by pushing your hips back with a slight bend in your knees. Lean your torso forward with control, maintaining a neutral spine and directing your gaze slightly down and forward. Lower only through a comfortable range of motion, feeling a stretch through the back of your thighs. Avoid rounding your lower back or turning the movement into a squat. As you rise, drive your hips forward to return to the starting position while controlling the entire ascent. Exhale as you rise and inhale as you lower.
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
Work in the hamstrings, glutes, and lower back, with the core helping stabilize the body. The effort should remain controlled through the posterior chain, without pain in the lower back, knees, neck, or shoulders.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.