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
Stand with your feet hip-width apart and a kettlebell on the ground between your feet.
Hinge at your hips and bend your knees to lower down and grab the kettlebell with one hand, keeping your back flat.
Brace your core and drive through your heels to stand up, squeezing your glutes at the top of the movement.
Lower the kettlebell back to the ground with control.
Repeat for the desired number of repetitions before switching sides.
Benefits
Strengthens the hamstrings, glutes, and lower back.
Improves hip hinge mechanics and posterior chain strength.
Enhances hip mobility and stability.
Equipments
