- Hold trap bar, stand tall with slight knee bend.
- Hinge hips back, lowering bar along thighs.
- Keep back neutral and tension in hamstrings.
- Drive hips forward to return upright.
- Stand inside trap bar. Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
- Stand inside trap bar, lift one foot slightly off ground.
- Hinge hips back while lowering bar and extending free leg behind.
- Keep hips square and back neutral throughout movement.
- Drive through standing foot to return upright.
- Lie supine, feet in straps, legs extended upward.
- Lift hips, rolling spine off carriage.
- Bend knees, bringing heels toward glutes overhead.
- Roll down slowly, extending legs to start.
