1. Start by standing on a flat surface with your feet hip-width apart and a dumbbell in each hand. The dumbbells should be in front of your thighs, palms facing your body.
2. Keep your legs straight or with a slight bend in the knees to protect your lower back, and brace your core.
3. Hinge at your hips and start lowering the dumbbells toward the ground while keeping your back straight and chest up. It's important to ensure the movement is coming from the hips rather than the lower back.
4. Lower the weights as far as your flexibility allows without rounding your back. You should feel a stretch in your hamstrings.
5. Engage your hamstrings and glutes to reverse the motion, and bring your torso back up to a standing position, keeping the dumbbells close to your body.
6. Squeeze your glutes at the top of the movement and maintain a neutral neck and spine alignment throughout the exercise.
7. Repeat for the desired number of repetitions and sets.
Ensure you perform the movement with control and avoid using momentum. The weight should be appropriate to maintain proper form throughout the exercise.
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