Bodyweight Shin Tap Deadlift
Master the hip hinge! This bodyweight exercise builds strength & flexibility, targeting your core, glutes, & hamstrings. Start tapping your way to better fitness!
Muscle Groups
Primary
Secondary
Instructions
Bodyweight Deadlift with Shin Tap
Starting Position:
Stand with your feet shoulder-width apart and your arms hanging naturally at your sides.
Keep your back straight, shoulders relaxed, and gaze forward.
**Movement 1. Hip Hinge: Bend at your hips to lower your torso forward while keeping your back straight. Push your hips back as if you are trying to close a car door with your hips.
Knees: As you lower your torso, your knees should bend slightly but remain behind your toes.
Reach Down: Lower your hands towards your shins while maintaining a straight back. You should feel a stretch in your hamstrings.
Tap Shin: Gently tap your shins with your hands, ensuring that you are keeping your core engaged and chest lifted.
Return: Reverse the movement by pushing through your heels and driving your hips forward, raising your torso back to a standing position.
Repeat: Complete the desired number of repetitions while maintaining control and proper form throughout the movement.
Tips for Beginners:
Focus on keeping your back straight and your core tight to avoid rounding your spine.
Move slowly and with control to ensure proper form.
If you feel any discomfort in your lower back, reassess your form and consider reducing the range of motion.