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. Hold one dumbbell in each hand by your sides.
  3. 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.
  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.