Start with feet hip width apart and a slight bend in the knees. Engage the abdomen (think about bringing belly button to spine). This is extremely important for stabilization through the next part of the movement. Straighten spine from base of head (tuck chin in) to tailbone and push hips back.  As soon as you feel a small
stretch in the hamstring, use hips to drive to standing position. Spine should still remain long. Repeat.


10-12 reps for 3 sets. Increase weight once you can do more than the suggested reps before reaching muscular fatigue.


This exercise can be done just body weight, with dumbbells or a barbell.

Due to the complexity of this movement we highly recommend to review your technique with a Personal Trainer

Common Mistakes

Rounding the spine, or arching the back and hinging at the low back instead of at the

Target Muscles

Glutes, hamstrings.