A Typical Session
24 Min
Warm-up
5m
Main Set
15m
Finisher
4m
9 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Strengthens posterior chain muscles for improved posture, tone, and strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
90s
How to Perform
- 1.Stand tall holding a barbell or dumbbells in front of your thighs.
- 2.Hinge at your hips while keeping your back flat and knees slightly bent.
- 3.Lower weights until you feel a stretch in your hamstrings, then return to start.
Pro Tips
- •Keep the bar close to your legs during movement.
- •Don’t round your back — hinge from hips.
- •Squeeze glutes at the top for activation.
Equipment
Barbell or Dumbbells
Safety
Avoid jerking the weights; control every rep.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.