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Swing Row Hinge Ladder
Beginner 40 min

Swing Row Hinge Ladder

Calories

305 kcal

Equipment

Dumbbell, Smith Machine, Kettlebell, Hyperextension Bench

Intensity

—

Focus

Hamstrings, Lats, Upper Back, Glutes, Lower Back

Workout Exercises

1

Single-Leg Romanian Deadlift

6 min

Bodyweight Hamstrings

Description

A classic hip-hinge balance drill that targets the hamstrings by loading the back leg through a long lever while keeping the spine neutral. Move slowly and use control to feel tension along the back of the lifted-leg hamstring.

How to perform

  1. Step 1

    Step 1

    Stand tall with most of your weight on your right foot and your left toes lightly on the floor behind you like a kickstand. Keep a soft bend in your right knee, brace your core, and keep your shoulders down. Set your gaze on a spot ahead to help balance.

  2. Step 2

    Step 2

    Hinge at your hips and send your left leg straight back until your torso is close to parallel with the floor. Keep your back flat, hips square, and the right knee softly bent without letting it cave in. Reach your hands toward the floor under your shoulders and feel the stretch and tension in your right hamstring.

  3. Step 3

    Step 3

    Stand back up by driving your right hip forward and keeping your spine long. Bring your left foot back to the light kickstand position without slamming it down. Reset your balance, then repeat with the same slow, controlled hinge.