A Typical Session
24 Min
Warm-up
5m
Main Set
14m
Cooldown
5m
9 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Excellent for building hamstrings and glutes while improving hip mobility.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Stand holding dumbbells or barbell in front of thighs.
- 2.Hinge at hips, pushing them back while keeping back flat.
- 3.Lower until you feel a stretch in hamstrings.
- 4.Drive hips forward to return to standing.
Pro Tips
- •Keep the bar close to your legs.
- •Don't round your back.
- •Focus on the hip hinge movement.
Equipment
Barbell or Dumbbells
Safety
Start with light weight to master form.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.