Position a barbell across your upper back, the same way you would for a back squat.
Stand with feet shoulder-width apart and maintain a slight bend in your knees.
Brace your core and hinge at the hips, pushing your glutes backward as you lower your torso forward.
Keep your back flat and chest up as you descend until your torso is roughly parallel to the floor or until you feel a deep hamstring stretch.
Reverse the movement by driving your hips forward and squeezing your glutes to return to standing.
Maintain the slight knee bend constant throughout the entire movement.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps (light weight) | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |