How do you perform this exercise?
- Place a low step/box 30–45 cm behind you and lightly rest the toes of the non-working foot on it; stand tall on the working leg holding a dumbbell in the same-side hand, arm straight.
- Set the working foot under the hip, keep a soft knee (10–20° bend), brace your core, and keep hips and shoulders square.
- Hinge at the hips by pushing them back, keeping the dumbbell close to your shin and the working knee angle nearly constant.
- Maintain a neutral spine from head to pelvis; lower until you feel a firm hamstring stretch or your torso nears parallel without rounding.
- Keep 80–90% of your weight on the working leg; the rear foot is for balance only, not to push from.
- Drive through the working heel, extend the hip, and return to stand without hyperextending the lower back.
- Reset your brace and repeat for reps, then switch sides.
Which other muscles are involved?
Glutes, Spine, Calves, Forearms, Abs.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
