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.



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