A hip hinge with a barbell across the upper back, lowering the torso forward with soft knees. It strengthens the hamstrings, glutes and spinal erectors.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand with a barbell on your upper back as for a back squat, feet hip-width apart and knees slightly bent.
Brace your trunk and push your hips back.
Lower your torso forward with a flat back until you feel a strong hamstring stretch, usually near parallel or above.
Keep the knee bend fixed throughout.
Drive the hips forward to return to standing.
Breathing: Inhale and brace before lowering, exhale as you return to standing.
Hips back, chest follows
Keep the bar over mid-foot
Brace hard
Rounding the back
Going too heavy too soon
Bending the knees into a squat
Start light; the long lever makes this much harder on the back than the load suggests.
Use safety pins in a rack when loading heavier.