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Exercise overview
Training details
HamstringsGlutes
Equipment
Dowel
Sets × reps
3 × 12
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Stand with the feet about hip width and place a dowel across the upper back.
- 02Soften the knees, brace the trunk, and keep the ribs stacked over the pelvis.
- 03Push the hips backward while the dowel and spine remain controlled.
- 04Stop when hamstring tension would otherwise cause the back to round or the knees to bend further.
- 05Drive the hips forward to stand and repeat without turning the movement into a squat.
Use this exercise in a plan