1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Keep your knees slightly bent and your palms facing your body.
2. Keeping your back straight and core engaged, slowly hinge at the hips to lower the dumbbells towards the ground. Ensure that you keep the weights close to your legs as you descend.
3. Lower the dumbbells as far as you can while maintaining a flat back and without bending your knees further. You should feel a stretch in your hamstrings.
4. Squeeze your glutes to reverse the movement and return to the starting position. Keep the movement controlled and avoid rounding your back throughout the exercise.
5. Repeat for the desired number of repetitions and sets, ensuring that you maintain good form throughout each rep.
Safety and Tips: - Avoid rounding your back as this can put unwanted stress on the lower back. - Ensure you move through the hips and not the lower back—hinge from the hips with a slight bend in the knees throughout the movement. - Use a weight that allows you to perform the exercise with proper form. If your form starts to fail, switch to lighter weight.
- Keep the head in a neutral position by looking ahead and down, not up or to the sides. - Perform the movement slowly and with control, paying attention to the muscle stretch on the descent and muscle contraction on the ascent. - If you're new to this exercise or have any pre-existing conditions, consult a fitness professional for guidance on proper technique and suitability.
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