A hinge movement using a resistance band to target the hamstrings and lower back.
- +Builds hamstrings and hip strength
- +Light loading suits warm-ups
- –Resistance changes through the movement
- –Lower back can compensate easily
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Lower Back
–
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand on the band, feet hip‑width, loop it over your upper back/shoulders
- Soften your knees; brace your core; keep your back neutral
- Push your hips back like closing a car door; keep shins mostly vertical
- Hinge until you feel a strong hamstring stretch, chest stays proud
- Pause briefly; keep the band under tension
- Drive hips forward to stand tall, squeezing glutes
- Inhale to brace on the way down; exhale as you stand
- Avoid rounding your back or letting knees shoot forward
