How to do it
Plant both feet flat and push evenly through the full foot each rep.
- 1
Stand with your feet hip-width apart, hands behind your head or crossed over your chest.
- 2
Keeping your back straight, hinge at your hips to push your buttocks back and lean forward, keeping a slight bend in your knees.
- 3
Lower your torso until it is nearly parallel with the floor.
- 4
Engage your hamstrings and glutes to return to the upright position.
- 5
Immediately transition into a squat by bending your knees and lowering your hips down and back.
- 6
Stand back up to complete one repetition.
- 7
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral spine throughout the movement and move within a range of motion that is comfortable for your flexibility level.
Common mistakes
- ✕Rounding the lower back during the hinge
- ✕Locking the knees during the hinge phase
- ✕Letting knees cave inward during the squat