equipment

Bodyweight

sets

3

reps

4-8

rest

2 min

1. Kneel on a mat with your ankles anchored under a pad or held by a partner.
2. Set your knees about hip width apart.
3. Stand tall from the knees with your hips fully extended.
4. Squeeze your glutes and brace your midsection.
5. Hold your hands in front of your chest, ready to catch yourself.

1. Lower your torso forward as slowly as you can.
2. Keep your hips extended so your body stays in a straight line from knees to head.
3. Resist for as long as possible before catching yourself with your hands.
4. Push off the floor lightly to help yourself back up.
5. Return to the tall kneeling position and reset.

Inhale before you begin lowering, exhale as you return to the start.

• Keep your hips extended — bending at the hips removes the hamstring work.
• Lower as slowly as you can control; the descent is the exercise.
• Keep your hands ready to catch yourself.
• Use a band or push more with your hands while building strength.
• Start with a small range and extend it over weeks.

• Bending at the hips so the body folds instead of staying straight.
• Dropping quickly instead of resisting the descent.
• Attempting full range before the partial version is controlled.
• Not securing the ankles properly before starting.
• Doing high repetitions on a movement this demanding.

From tall kneeling to as far forward as you can lower under control before catching yourself. Range grows with strength over time.