Good morning
Hamstrings . Glutes . Lower back
Soft knees, push the hips back, flat back throughout.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentBarbell
Also worksGlutes, Lower back, Spine
Recommended3-4 sets x 6-10 reps, rest 2 min
Who it suits Age15+ BMIAny SexAny HeightAny WaistAny
Heavy load on a bent spine; start very light and any back rounding means stop.
- Purpose
- Loads the hamstrings and lower back through a strict hinge.
- Setup
- Light bar on the upper back, feet hip-width.
- Common mistakes
- Rounding the back or turning it into a squat.
- Easier
- Use bodyweight or a very light bar first.
- Harder
- Add load or add a pause at the bottom.
- Safety
- Start very light; any back rounding means stop.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s