Setup
Kneel on a pad with your ankles secured under a bench, partner's hands, or sturdy object behind you. Start upright with your body forming a straight line from knees to head, arms ready at your sides.
How to do it
- Lower your torso forward slowly while keeping your hips extended and body straight
- Use your hamstrings to control the descent as long as possible
- Catch yourself with your hands when you can no longer control the movement
- Push off the ground with your hands to help return to the starting position
- Keep your core tight throughout to prevent hinging at the hips
Watch out for
- ✗Bending at the hips instead of maintaining a straight line from knees to head
- ✗Dropping too quickly without controlling the eccentric phase
- ✗Forgetting to engage the glutes which causes lower back arching