This exercise involves lifting a barbell from the ground using only the muscles in the back of the legs and hips, while keeping the knees straight. It primarily targets the hamstrings, glutes, and lower back muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the hamstrings, glutes, and lower back muscles
- Improves hip mobility and flexibility
- Increases overall lower body strength and power
- Helps to prevent lower back injuries by strengthening the muscles that support the spine
- Can be modified to target specific muscle groups or to accommodate different fitness levels
How to perform
- Start by standing with your feet shoulder-width apart and your toes pointing forward.
- Place the barbell on the floor in front of you and stand with your shins touching the bar.
- Bend down and grip the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
- Engage your core and lift the bar off the ground, keeping your back straight and your shoulders pulled back.
- Slowly lower the bar towards the ground, keeping your back straight and your core engaged.
- Lower the bar until you feel a stretch in your hamstrings, then slowly lift the bar back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Primary