Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
Keep your knees slightly bent (about 10-15 degrees) and maintain this bend throughout the movement.
Hinge at the hips, pushing your glutes backward while lowering the barbell along the front of your legs.
Keep the bar close to your body and your back flat as you descend until you feel a deep stretch in your hamstrings.
Reverse the movement by driving your hips forward and squeezing your glutes to return to standing.
Do not round your back at any point during the lift.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | 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 |