280 kcal
Barbell, Smith Machine, Dumbbell, Hyperextension Bench
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Hamstrings, Upper Back, Lower Back
8 min
A classic hip-hinge exercise that strengthens the hamstrings by loading the posterior chain while you maintain a neutral spine and a controlled forward hinge.
Step 1
Stand tall with your feet about shoulder-width apart and keep a small bend in your knees. Brace your core and keep your chest proud with a neutral spine. Hold the barbell securely across your upper back and look straight ahead.
Step 2
Hinge at your hips by pushing them straight back while keeping your back flat and ribs down. Lower your torso until you feel a strong stretch in your hamstrings, stopping before your spine rounds. Keep the bar pinned to your upper back and your weight balanced over mid-foot.
Step 3
Drive your hips forward to stand tall again, keeping your spine neutral the whole way up. Finish with your glutes tight and your torso stacked over your hips without leaning back. Reset your brace and repeat with the same controlled tempo.
