How to do it
Keep your weight centered over the midfoot the entire set.
- 1
Position the barbell across your upper back, not your neck, and stand with your feet shoulder-width apart.
- 2
Keep your knees slightly bent, back straight, and core tight throughout the exercise.
- 3
Hinge at the hips to push your buttocks back and lower your torso until it's nearly parallel to the floor.
- 4
Pause, then lift your torso back to the starting position by extending your hips.
Expert tip
Keep the movement controlled and hinge at the hips, not the waist, to ensure you're targeting the hamstrings and glutes without straining your lower back.
Common mistakes
- ✕Rounding the lower back during descent
- ✕Bending the knees too deeply
- ✕Barbell rolling up onto the neck