Alternating Hinge Bow

Setup

Standing tall, shift your weight onto one leg while keeping a soft bend in the knee. The other foot should be placed slightly behind you for balance on the toes, or hover slightly off the floor.

Movement

1. Initiate the movement by pushing your hips backward while keeping your back straight and core engaged.

2. Hinge forward at the hips, ensuring your spine stays neutral. Let your chest lower toward the floor as your free leg extends backward for counterbalance.

3. Keep your arms hanging naturally at your sides or use them for balance.

4. Once you feel a stretch in the hamstring of the supporting leg, drive your hips forward to return to the starting upright position by squeezing the glutes.

Form Tips

• Focus on maintaining a flat back throughout the entire range of motion.

• Keep your hips square to the ground; do not let the hip of the moving leg rotate upward.

• This can be done as a bodyweight exercise or with weights (kettlebells/dumbbells) in one or both hands.