An advanced bodyweight hamstring exercise that requires significant strength and control to perform a controlled eccentric lowering movement.
Kneel on a padded surface with your ankles secured under a stable object or partner. Keep your body straight from knees to head. Slowly lower your upper body forward by bending at the knees while maintaining control. Use your hamstrings to resist the fall, then push back up to the starting position.
Begin kneeling on a padded surface with ankles secured, body forming a straight line from knees to head, and core engaged.
Return to the starting kneeling position with body straight and hamstrings engaged to maintain control throughout the movement.
Keep your body straight, control the descent, engage your hamstrings, maintain core tension
Allowing the body to collapse, not maintaining straight alignment, rushing the movement, insufficient hamstring engagement
Add weight vest, perform single-leg variations, or increase range of motion gradually.
Use assistance bands, perform partial range of motion, or start with glute-ham raises on a machine.
This is an advanced exercise requiring significant hamstring strength. Stop if you experience pain in the knees or lower back. Ensure proper ankle securing and padding.