How do you perform this exercise?
- Set feet wider than shoulder width with toes turned out 30–45°, grip one head of the dumbbell with both hands, arms straight and hanging between the legs.
- Brace the core, keep a neutral spine, and push the hips back while bending the knees slightly; let the dumbbell travel between the thighs.
- Keep shins near vertical, knees tracking over toes, shoulders packed, and weight through mid‑foot to heels.
- At the end of the hinge, pause with the torso angled forward without rounding the back.
- Drive the feet into the floor and snap the hips forward, squeezing the glutes to stand tall; let the arms stay straight as the dumbbell is pulled forward by hip extension.
- Finish with hips and knees fully extended, ribs down, and no low‑back hyperextension.
- Repeat by hinging again, guiding the dumbbell back between the legs under control; maintain a smooth tempo and neutral neck throughout.
Which other muscles are involved?
Hamstrings, Adductors, Spine, Quads.
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.
