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A hip-hinge movement that builds strength in the hamstrings and lower back. It is critical for improving deadlift and squat performance.

Exercise Details

Level: Beginner
Body Area: lower
Type: hinge

Required Equipment

Target Muscle Groups

Primary

Hamstrings

Secondary

Lower Back

Setup

Position the bar on your upper traps. Stand with feet hip-width apart and a slight bend in your knees. Maintain a neutral spine.

Instructions

1. Hinge forward at the hips while keeping your back perfectly flat.
2. Lower your torso until it is nearly parallel to the floor.
3. Drive your hips forward to stand up.
4. Squeeze glutes at the top.
5. Maintain core tension.

Common Mistakes

1. Rounding the lumbar spine.
2. Bending the knees too much.
3. Overextending the neck.

Alternative Exercises

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Lever Seated One Leg Curl

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Lever Seated Leg Curl

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Lever Lying Leg Curl

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A fundamental hamstring isolation exercise. Lying flat stabilizes the pelvis, ensuring the hamstrings perform the majority of the work.

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