How to Perform

Hold dumbbells in front of your thighs with a neutral or overhand grip
Push your hips back while lowering the weights along your legs, keeping them close
Maintain a flat back and slight knee bend throughout
Lower until you feel a deep hamstring stretch
Drive your hips forward to stand, squeezing your glutes at the top

Tips

Keep the dumbbells close to your legs throughout — if they drift forward, your lower back takes over the movement
No dumbbells? A kettlebell, resistance band, or even a loaded backpack can be used for the same hip hinge pattern
Use a 3 second descent and a powerful hip drive up — the slow eccentric under stretch is what builds the hamstrings
Rounding your back as you descend is the biggest form error — stop the descent when your back starts to round, even if that means less range
Feel the stretch running down the backs of your thighs and squeeze your glutes hard at lockout — if your lower back is the limiting factor, reduce the weight

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Full range of weights for progressive overload	Powerblock Elite	Read Review
Lifting Straps	Lets you focus on hamstrings when dumbbells get heavy	Gymreapers Lifting Straps	Read Review