- Stand on elevated surface inside trap bar, feet hip-width.
- Grip handles, brace core, maintain neutral spine.
- Drive through feet, extend hips and knees to stand.
- Lower under control, maintaining balance on platform.
- 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.
- Loop bands under your feet or anchors and around the barbell. Stand tall with soft knees.
- Hinge at the hips, keeping the bar close and back straight throughout.
- Squeeze glutes, drive hips forward, and return to full standing position.
