Barbell or dumbbells
A hinge that starts from the top and keeps the knees softly bent, so the hamstrings are stretched under load. It is a staple for building the hamstrings.
| Muscle | Role | Action |
|---|---|---|
| Hamstrings | Primary | Flex the knee and extend the hip |
| Gluteus maximus | Primary | Extends and laterally rotates the hip |
| Erector spinae | Secondary | Extends and laterally flexes the spine |
| Hip adductors | Secondary | Adduct the hip; the adductor magnus also extends it |
| Forearm flexors | Secondary | Flex the wrist and fingers and provide grip strength; the pronator teres pronates the forearm |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.