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Hip hinge with the bar on your back; strengthens the posterior chain and the hinge pattern.

• Compound
• Barbell
• Advanced

How to do it

• Use a light load while you learn the pattern
• Hinge at the hips keeping your spine neutral
• Knees soft and stable
• Stop before you lose your lower-back arch

Sets, reps and tempo

Ranges: 8–12 reps · 2–3 RIR (start light)

Tempo: Lower for 3 s with your hips back and a neutral spine; come up under control

Common mistakes

• Turning it into a squat by bending your knees
• Rounding your back from using too much load
• Lowering your torso below parallel and losing neutrality

Muscles worked

Primary

• Hamstrings
• Erectors / lower back

Secondary

• Glutes
• Back

Alternatives

• Romanian Deadlift
• Back Extension (45° bench)