Bodyweight Shin Tap Deadlift
Master the hip hinge! This bodyweight exercise builds strength & flexibility, targeting your core, glutes, & hamstrings. Start tapping your way to better fitness!
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
Bodyweight Deadlift with Shin Tap
Starting Position:
1. Stand with your feet shoulder-width apart and your arms hanging naturally at your sides.
2. Keep your back straight, shoulders relaxed, and gaze forward.
**Movement 1. Hip Hinge: Bend at your hips to lower your torso forward while keeping your back straight. Push your hips back as if you are trying to close a car door with your hips.
2. Knees: As you lower your torso, your knees should bend slightly but remain behind your toes.
3. Reach Down: Lower your hands towards your shins while maintaining a straight back. You should feel a stretch in your hamstrings.
4. Tap Shin: Gently tap your shins with your hands, ensuring that you are keeping your core engaged and chest lifted.
5. Return: Reverse the movement by pushing through your heels and driving your hips forward, raising your torso back to a standing position.
6. Repeat: Complete the desired number of repetitions while maintaining control and proper form throughout the movement.
Tips for Beginners:
- Focus on keeping your back straight and your core tight to avoid rounding your spine.
- Move slowly and with control to ensure proper form.
- If you feel any discomfort in your lower back, reassess your form and consider reducing the range of motion.