How to do it
Shift your weight slightly toward your heels as you push your hips backward.
- 1
Stand with feet hip-width apart, holding a PVC stick along your spine.
- 2
One hand should be holding the stick at the neck and the other at the lower back.
- 3
Push your hips back and hinge forward, maintaining contact with the stick at your head, upper back, and tailbone.
- 4
Hinge until your upper body is nearly parallel to the floor, then squeeze your glutes to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on maintaining a neutral spine and engaging your core to support the movement.
Common mistakes
- ✕Losing stick contact with the tailbone
- ✕Bending the knees rather than the hips
- ✕Lifting the head away from the stick