Jak wykonać ćwiczenie
- 1
Starting Position: Stand upright with a slight bend in your knees, holding a dumbbell in one or both hands. Shift your weight onto your supporting leg (e.g., your right leg) and lift your non-supporting foot slightly off the floor.
- 2
The Hinge: Keeping your back flat and core engaged, hinge at your hips, pushing your glutes backward. As your torso lowers, extend your non-supporting leg straight back behind you for balance, keeping your hips square to the floor. The dumbbell(s) should lower toward the ground along the line of your supporting leg.
- 3
Range of Motion: Continue lowering your torso until it is nearly parallel to the floor, or you feel an intense stretch in your supporting hamstring, ensuring your back remains neutral throughout the movement.
- 4
Return to Start: Pause at the bottom, then contract your glutes and hamstrings to slowly raise your torso back to the starting position. Your non-supporting leg should return in line with the supporting one.
- 5
Switch Sides: After completing your desired number of repetitions on one side, switch your weight and repeat the movement on the other leg.
