DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Hold a dumbbell in each hand in front of the thighs, feet hip-width apart, knees slightly bent.
- 02
Hinge mainly at the hips, pushing the hips back while the dumbbells slide down the thighs and the back stays flat.
- 03
Lower until you feel a clear stretch in the hamstrings (usually around mid-shin, below the knee), without rounding the back.
- 04
Drive the hips forward and squeeze to stand tall; do not lean back at the top.
Common mistakes
- Rounding the back.
- Bending the knees too much, turning it into a squat.
- Letting the dumbbells drift away from the body.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceRomanian Deadlift
Equipment needed: Dumbbell
When it applies: Use when there is no barbell. Two dumbbells kept close to the legs on the way down, logged per hand. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doGlute Bridge
When it applies: Use when no dumbbells are available. A different movement pattern, but still driven mainly by the glutes. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceLying Leg Curl
Equipment needed: Dumbbell
When it applies: Use when no leg curl machine is available. It replaces knee flexion with a hip hinge, so the hamstrings work differently. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.