Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Hamstrings
Stand tall holding a barbell in front of your thighs with feet hip-width apart.
Pull your shoulders back and lock your spine in a neutral position.
Push your hips back while sliding the bar down along your thighs.
Keep a soft bend in the knees and the bar in contact with your legs.
Lower until you feel a deep hamstring stretch, usually around upper shin height.
Drive your hips forward to stand up and squeeze your glutes at the top.
Rounding the back while chasing extra depth.
Bending the knees like a squat instead of hinging at the hips.
Letting the bar drift away from the legs and loading the lower back.
Hyperextending the spine at the top.
Depth is set by your hamstring stretch, not by how close the bar gets to the floor.
Use chalk or straps if your grip fails before your hamstrings do.
This is the backbone of hamstring and glute work on leg day.
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