This exercise involves sitting on a bench with a barbell placed on the back of the shoulders and then 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 posture and spinal alignment
- Increases hip mobility and flexibility
- Targets the hamstrings and glutes
- Can be modified for different fitness levels and goals
How to perform
- Start by sitting on a bench with your feet flat on the ground and your back straight.
- Place the barbell across your shoulders, holding it with both hands.
- Slowly bend forward at the hips, keeping your back straight and your head up.
- Lower your torso until it is parallel to the ground.
- Pause for a moment, then slowly raise your torso back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Hamstrings
Primary
Glutes
Primary
Abs
Secondary