A beginner-friendly lower body movement that emphasizes the hamstrings and glutes while helping to build posterior chain strength, improve hip hinge mechanics, and enhance overall lower body stability and control.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Barbell
Muscles
Primary
Hamstring
Correct Form
1. Stand with your feet hip-width apart, and hold a barbell with an overhand grip in front of your thighs. 2. Push your hips back while keeping your back straight and your knees slightly bent. 3. Lower the barbell slowly along your legs, keeping it close to your body. 4. Continue lowering the barbell until it reaches just below your knees. 5. Push your hips forward to return to the starting position.
Common Mistakes
Avoid rounding your back; keep your spine neutral to prevent strain.
Pro Tips
1. Squeeze your glutes at the top of the movement. 2. Lower the barbell slowly and lift it smoothly to increase muscle engagement.
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Barbell
