250 kcal
Trap Bar, Dumbbell, Ab Wheel, Resistance Band
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Hamstrings, Rear Delts, Calves, Abs, Cardio/Full Body
10 min
A classic hip-hinge that loads the posterior chain by lowering the trap bar along your thighs while keeping a neutral spine, emphasizing the hamstrings through a controlled stretch and strong hip extension.
Step 1
Stand tall with your feet about shoulder-width apart and a soft bend in your knees. Grip the trap bar handles at your sides and hold it close to your thighs. Brace your abs and keep your shoulders down and back.
Step 2
Hinge your hips back like you’re closing a car door, keeping your back flat and the bar close to your legs. Lower until you feel a strong stretch in your hamstrings while your spine stays neutral. Keep your knees slightly bent and your neck in line with your torso.
Step 3
Drive your hips forward to stand tall, squeezing your hamstrings and glutes at the top without leaning back. Keep the trap bar close to your thighs as you rise. Reset your brace and repeat with the same controlled tempo.
