Description
Hip-hinge movement to strengthen the posterior chain and lower back.
01 · Setup
Set up the movement
- Position yourself securely on the 45° bench with your torso supported.
- Keep your feet stable, back neutral and abdominals braced.
- Prepare to move your hips backward and keep your neck aligned.
- Keep your chest open and shoulders down.
02 · Execution
Perform the rep
- Move your hips backward while keeping your back neutral.
- Lower until you feel a stretch in the backs of your thighs.
- Rise by pushing your hips forward without abrupt movement.
Technique cue
Hips back and a neutral back throughout.
Common mistakes- rounding the back
- bending the knees excessively
- rising explosively without control
- using an uncontrolled range
Safety notes
Risks of poor execution
- Losing a neutral lower-back position increases the risk of lower-back injury.