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Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Rest the barbell on your upper back trapezius, grip the bar firmly, and take a hip-width stance.
• Soften your knees slightly, pull your shoulder blades together, and brace your abs.
• Hinge forward from the hips, pushing them backward while keeping your back completely flat.
• Drive your hips forward and squeeze your glutes to return upright, stopping before your hips hyperextend.

Common mistakes

• Rounding the spine, especially the lower back, as the torso descends.
• Bending the knees too much, which turns the exercise into a squat rather than a hip hinge.
• Lowering the torso too deep past the point where the hamstrings can stretch without losing spinal alignment.

Frequently asked questions

Where should I feel the tension during the exercise?

You should feel a strong stretch in your hamstrings and glutes, with moderate engagement of the lower back to stabilize the spine.

Can I perform this exercise with a barbell if I am a beginner?

Beginners should start with a light dowel or resistance band before progressing to an empty barbell to master the hip hinge pattern.

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