This exercise involves holding a dumbbell in one hand and standing with a staggered stance. The movement involves hinging at the hips and lowering the weight towards the ground while keeping the back straight. It primarily targets the hamstrings and glutes.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the hamstrings, glutes, and lower back muscles
- Improves balance and stability
- Increases hip mobility and flexibility
- Targets the posterior chain muscles, which are important for overall strength and athletic performance
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with your left foot, keeping your right foot in place.
- Shift your weight onto your left foot and hinge forward at the hips, lowering the dumbbells towards the ground while keeping your back straight.
- Lower the dumbbells as far as you can while maintaining good form, then return to the starting position by squeezing your glutes and hamstrings.
- Repeat for the desired number of reps, then switch sides and repeat with your right foot forward.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Abs
Secondary