- Set up a bar at mid way up your quad. Place the working leg against the 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.
- Place a barbell at about midway up your thigh. Press your quads into the barbell.
- 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.
- Place your front foot on a low box and take a split stance. Put all of your weight on your front foot.
- Break at the knees and lower yourself until your calves touch your hamstrings.
- Push yourself back to the starting position.
- Stand on a platform, dumbbells in both hands, feet hip-width apart.
- Step back, lowering knee toward floor, keeping chest upright and core engaged.
- Push through front foot, return to start, keeping bar stable throughout.
