- Begin by standing with your feet about hip-width apart and holding the bar in the crook of your elbows, with your palms facing towards your body.
- Keeping your core engaged and your back straight, bend at the hips and lower your torso forward until it is nearly parallel to the ground.
- Push through your heels to extend your hips and raise your body back to the starting position.
- Stand on band and loop it around upper back, feet hip-width apart.
- Hinge at hips while keeping back flat and slight bend in knees.
- Squeeze glutes to return to standing, maintaining band tension throughout.
- Stand on band with one foot, hinge at hips.
- Keep back flat, opposite leg extended behind.
- Drive hips forward to return upright.
- Take a shoulder width, double overhand or mixed grip.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
