Muscle groups

Back, Hamstring, Glutes


Stand with your feet hip distance apart and your arms down in front of you. Stand with your feet about shoulder width apart, neutral posture, and a slight bend in your knees. Initiate the movement by hinging at the hips, feel your hamstrings engage, and push your hips back. (You can use the edges of your hands for feedback by pushing them into the crease of your hips.) Keep your spine neutral, lead the movement with your hips. Allow your knees to bend as you descend deeper into the hinge, continuing until your torso is parallel (if mobility allows - don’t force the depth). Push through your heels to drive your hips through. Fully extending at the top, squeezing the glutes. Repeat for repetitions. The key point is to keep the spine neutral - You can tell if your back is rounding because you will lose hamstring engagement, so be mindful of keeping the tension on the hamstrings throughout the movement. Exhale as you stretch you hamstrings at the bottom position and hold for a second.