Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Hamstrings (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Semitendinosus (Main Target) |
| Biceps-femoris (Main Target) |
Difficulty
Steps
Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
Engage your core and hinge at your hips to lower the dumbbells towards the ground, keeping your back flat and knees slightly bent.
Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes to return to the starting position.
Keep the dumbbells close to your body throughout the movement and avoid rounding your back.
Repeat for the desired number of repetitions.
Benefits
Targets the hamstrings, glutes, and lower back muscles for strength and stability.
Improves hip mobility and flexibility.
Helps develop proper lifting mechanics and posture.
Equipments
