How to perform it
- Stand with your feet shoulder-width apart and a dumbbell in each hand in front of your legs.
- Keep your spine aligned, abs engaged, and chest open throughout the movement.
- Keep your knees slightly bent and maintain nearly the same amount of knee flexion throughout the exercise.
- Begin the descent by pushing your hips back while the dumbbells travel close to your legs.
- Lean your torso forward with control without rounding your lower back.
- Lower through a comfortable range of motion while feeling a stretch in the hamstrings.
- As you rise, drive your hips forward to return to the starting position while keeping the dumbbells stable and close to your body.
- Exhale as you rise and inhale as you lower.
What you should feel
Greater activation of the hamstrings, glutes, lower back, and core, with a strong stretch through the posterior chain. The effort should remain controlled through the back of the legs and torso, without pain in the lower back, knees, shoulders, or neck.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and a dumbbell in each hand in front of your legs. Keep your spine aligned, abs engaged, and chest open throughout the movement. Keep your knees slightly bent and maintain nearly the same amount of knee flexion throughout the exercise. Begin the descent by pushing your hips back while the dumbbells travel close to your legs. Lean your torso forward with control without rounding your lower back. Lower through a comfortable range of motion while feeling a stretch in the hamstrings. As you rise, drive your hips forward to return to the starting position while keeping the dumbbells stable and close to your body. 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.
Greater activation of the hamstrings, glutes, lower back, and core, with a strong stretch through the posterior chain. The effort should remain controlled through the back of the legs and torso, without pain in the lower back, knees, shoulders, or neck.
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.