FitNessieHow to do it
- Kneel tall with your hips straight and your feet anchored under something immovable or held by a partner.
- Lean forward from your knees as one straight line, with no bend at the hips.
- Resist the fall with your hamstrings and lower for about two seconds or longer.
- Catch yourself with your hands in a push-up position as your chest nears the floor.
- Push back with your arms and use your hamstrings to return to the start.
Key cues
- Hips stay straight
- Body one line from knees to head
- Lower as slowly as you can
- Catch with your hands
- Push off and curl back up
Common mistakes
- Bending at the hips as you lower
- Dropping with no control
- Doing so many reps that technique breaks down
Muscles worked
- Primary
- Hamstrings
- Secondary
- Glutes and abs
Equipment
Something to anchor your feet, such as a partner or a loaded barbell and soft pad for your knees.