This exercise involves holding a kettlebell with both hands and hinging at the hips to lower the weight towards the ground while keeping the back straight. It primarily targets the hamstrings and glutes.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens the posterior chain muscles including the glutes, hamstrings, and lower back
- Improves hip hinge movement pattern and overall hip mobility
- Increases grip strength and forearm endurance
- Can be modified for different fitness levels and goals
- Helps to prevent lower back pain and injury
How to perform
- Stand with your feet shoulder-width apart and hold a kettlebell in both hands in front of your thighs.
- Engage your core and keep your back straight as you hinge forward at the hips, pushing your butt back and lowering the kettlebell towards the ground.
- Lower the kettlebell until you feel a stretch in your hamstrings, but be sure to keep your back straight and avoid rounding your spine.
- Pause for a moment at the bottom of the movement, then use your hamstrings and glutes to pull yourself back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Abs
Secondary