Primary Muscles Used:
- Hamstrings
- Glutes
- Erectors
Key Points To Keep In Mind:
- Start in the kickstand position, where one foot is off-set forward, and the back leg is supported with the toes on the ground.
- This can be loaded in a various of ways, but typically DB’s and KB’s work best hanging from the sides.
- Push the hips back with a slight bend in the knee (soft knee), keep the back neutral and braced, and lower the weights to approximately knee level, or slightly below.
Programming Considerations:
- These are a great option to teach the hinge with a single leg variant, but with rear leg support to help with balance for newer athletes and clients.
- These can be a primary movement for the day, or used as accessory work and supersetted with another exercise.
- These can be programmed for 3-6 sets of 6-12 reps per side, with approximately 45-60 seconds of rest.
