Major Muscles Worked

Legs, Posterior Chain (all the muscles in the back of your body)

Set Up:

1. Stand with your feet closer than hip width apart. Feet should be parallel to each other.
2. Loop a band with handles around a sturdy base.
3. Grab each handle of the band, and standing up straight, walk forward a few paces.
4. Chest is up, shoulders are back.

The Movement:

1. Keeping your back flat, and shoulders rolled back, hinge at your hips.
2. Stop when you feel a stretch in your hamstrings or lower back.
   If the band is slack at the bottom of the movement, walk forward 1-2 steps.
3. Pause
4. Reverse the movement.

Specific Cues:

• Push your hips back.
• Keep your back flat/neutral.
• Don’t let your knees track forward—press them back.
• Pull your chest forward.

Review:

Hinging