How to Perform

Kneel on a pad with ankles hooked under something solid (partner, loaded barbell, or machine)
Keep your hips extended and your body in a straight line from knees to head
Slowly lower your body forward by extending at the knees, resisting gravity with your hamstrings
Control the descent as long as possible — you will eventually fall forward
Catch yourself with your hands and push back up to repeat

Tips

Keep your hips extended and don’t bend at the waist — breaking at the hips is the most common mistake and shifts load away from the hamstrings
No partner or machine? Hook your feet under a heavy dumbbell, loaded barbell, or a sturdy couch at home
Focus on a 5-8 second eccentric (lowering) — the slow descent is where nearly all the injury-prevention and strength benefit comes from
Not being able to do a full rep is completely normal and expected — even the eccentric-only version builds enormous hamstring strength
Feel an intense contraction along the entire back of your thigh — the hamstrings should be screaming as you fight gravity on the way down

Equipment	Why You Need It	Our Pick	Review
Exercise Mat	Cushions your knees during this kneeling exercise	Yoga Mad Studio Mat	Read Review