1. Secure a resistance band to a low, stable anchor point. If you're at the gym, you can loop it around a heavy dumbbell, a squat rack, or any other immovable object.
2. Stand with your feet shoulder-width apart, facing away from the anchor point, with the band between your legs. Step forward until you feel some tension in the band.
3. Bend down and grab the band between your legs with both hands, using an overhand grip. Your arms should be fully extended, head looking forward.
4. Keeping a straight back and a slight bend in your knees, lean your torso forward, hinge at your hips, and push your buttocks back, feeling a stretch in your hamstrings.
5. Drive your hips forward, straighten your legs, and tighten your glutes to pull the band forward and upward. As you perform this movement, keep your arms straight and let them naturally follow the motion of the exercise.
6. Once you've reached a fully upright, standing position, with your pelvis slightly thrusted forward and glutes engaged, reverse the motion by hinging at the hips and returning to the starting position.
7. Perform the desired number of repetitions for several sets.
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