- Stand inside trap bar, grip handles, stand tall.
- Step one foot backward into lunge position.
- Lower until front thigh is parallel to ground.
- Push through front heel to return standing.
- 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, feet shoulder-width, grip handles.
- Sit hips down and back, keeping chest upright.
- Lower until thighs are at least parallel.
- Push your heels into the floor and squat back to a standing position.
