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Muscle group: Hamstrings

Steps

Take a slightly wider than shoulder-width grip and stand with the bar in front of your thighs. Bend your knees slightly. Push your hips backward while keeping your back neutral and the bar close to your legs. Lower only as far as you can maintain position and feel a hamstring stretch. Extend your hips to stand upright again.

Keep a small knee bend and hinge at the hips. For this variant, start upright, lower the bar below the knees while keeping the back neutral, then stand upright. Do not bounce or lean back at the top. If that range is not controlled, do not confirm the set against this protocol. Weight is the total bar and plates in kilograms.

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