A hip-hinge lift using kettlebells to strengthen the hamstrings, glutes, and lower back.
- +Builds hamstring and glute strength
- +Improves hip hinge control
- –Requires good back positioning
- –Limited loading for advanced strength
This exercise targets:
Hamstrings
Hamstrings
Adductors
Glutes
Glutes
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall holding the kettlebell with both hands in front of your thighs
- Place feet about hip-width apart, with knees softly bent
- Keep your chest up, back flat, and shoulders relaxed
- Push your hips backward as the kettlebell lowers close to your legs
- Lower until you feel a stretch in your hamstrings; do not round your back
- Drive your hips forward and squeeze your glutes to stand tall
- Keep the movement slow and controlled; hinge at the hips, not the knees
