This exercise involves holding a barbell across the back of the shoulders and bending forward at the hips while keeping the back straight. It primarily targets the lower back, glutes, and hamstrings.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower back muscles
- Improves hip mobility and flexibility
- Targets the hamstrings and glutes
- Helps to improve posture and spinal alignment
- Can be used as a warm-up exercise for deadlifts and squats
How to perform
- Start by standing with your feet shoulder-width apart and your toes pointing forward.
- Place the barbell on your shoulders behind your neck, gripping it with both hands.
- Engage your core and keep your back straight as you hinge forward at the hips, pushing your buttocks back.
- Lower your torso until it is parallel to the ground, keeping your knees slightly bent.
- Pause for a moment, then slowly return to the starting position by pushing your hips forward and standing up straight.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Abs
Secondary