Setup & Positioning
- Stand tall holding a dumbbell, kettlebell, or no weight in one or both hands.
- Shift your weight onto one leg, keeping a soft bend in the knee.
- Brace your core and keep shoulders pulled back.
Key point: “This is a hinge at the hip, not a squat—keep the movement slow and controlled.”
Execution
- Begin hinging forward from the hips, allowing your non-working leg to extend straight behind you as a counterbalance.
- Keep your hips square to the floor and your spine neutral.
- Lower the weight toward the floor until you feel a stretch in the hamstrings.
- Drive through the heel of your standing leg to return to upright, squeezing your glutes at the top.
Where You Should Feel It
- Hamstrings and glutes of the standing leg (primary)
- Core working to stabilize your body
- Foot and ankle stabilizers maintaining balance
Where You Shouldn’t Feel It
- Lower back strain from rounding
- Hip rotation on the lifted leg side
- Knee discomfort from locking or twisting
Breathing
"Inhale as you hinge down, exhale as you return to standing."
Common Mistakes to Avoid
- Letting hips open up – Keep both hip points facing the ground.
- Bending through the back – Maintain a neutral spine.
- Rushing the movement – Move slowly to maintain balance and control.
- Using momentum to stand – Engage hamstrings and glutes to lift.
