A beginner-friendly lower body exercise that targets the glutes, hamstrings, and stabilizing muscles while improving single-leg balance, hip hinge mechanics, and overall lower body strength.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Barbell
Muscles
Primary
Hamstring
Correct Form
1. Stand on your right leg with a slight bend in the knee. 2. Rest your left toes lightly on the ground behind you for balance. 3. Hold a barbell in front of your thighs with an overhand grip. 4. Hinge at your hips, lowering the barbell close to your body. 5. When your torso is parallel to the floor, push your hips forward to return to the starting position.
Common Mistakes
Don’t lower the barbell too far; stop when you feel a stretch in your right hamstring.
Pro Tips
1. Ensure your back stays straight as you lower the barbell. 2. Push through your right heel as you extend your hips to return to the starting position.
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A beginner-friendly lower body exercise that primarily targets the glutes, hamstrings, and lower back while improving hip hinge mechanics, building foundational strength, and enhancing overall posterior chain stability and control.
Barbell
