Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Hamstrings (Main Target) |
| Glutes (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Semitendinosus (Main Target) |
| Biceps-femoris (Main Target) |
| Glutes (Main Target) |
Difficulty
Steps
Sit on a bench with your feet flat on the floor and a barbell across your upper back, resting on your traps.
Engage your core and keep your back flat as you hinge at your hips, lowering your torso towards the ground.
Maintain a slight bend in your knees throughout the movement.
Push through your heels and extend your hips to return to the starting position.
Repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the lower back, hamstrings, and glutes.
Improves hip hinge mechanics and core stability.
Enhances athletic performance and functional strength.
