A compound posterior chain exercise that targets the hamstrings, glutes, and lower back through controlled hip hinge movements with dumbbells.
Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at your hips, pushing your butt back while keeping your back straight. Lower the dumbbells along your legs until you feel a stretch in your hamstrings. Return to standing by driving your hips forward.
Stand with feet hip-width apart, holding dumbbells in front of your thighs with arms straight and back neutral.
Return to the starting position with hips fully extended, maintaining control throughout the movement.
Push hips back, keep back straight, slide dumbbells down legs, drive hips forward
Rounding the back, bending knees too much, not hinging at hips, using arms to lift
Increase weight, add pause at bottom, perform single-leg variation, or use barbell.
Use lighter weight, perform without dumbbells, or practice hip hinge movement first.
Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, hamstrings, or knees. Keep your back straight throughout the movement.