Strength / Dumbbell
A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability.
Dumbbell
intermediate
compound
Stand on one leg holding a dumbbell in each hand in front of your thighs.
Keep a slight bend in the standing knee.
Hinge at the hip while extending the free leg behind you.
Lower the dumbbells along your standing leg until you feel a hamstring stretch.
Drive through the heel to return to upright.
Complete reps on one side, then switch.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
