Hip hinge with hamstring sweeps

Active posterior-chain mobility: the unloaded hinge with the hands sliding down the leg teaches the pattern and prepares the tissue before loading. Warm-up, not a hypertrophy stimulus.

• Isolation
• Bodyweight
• Beginner

How to do it

• Knees slightly bent and fixed
• Hands sliding down the thigh to mark the path
• Lower to the first pull in the hamstring, no further
• 5–10 slow reps before the first loaded set

Sets, reps and tempo

Ranges: 5–10 slow reps as preparation, never to failure

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Turning it into a forced static stretch
• Rounding the back trying to reach the floor
• Rushing it between heavy sets

Muscles worked

Primary

• Hamstrings

Secondary

• Erectors / lower back

Alternatives

• Romanian Deadlift
• Bodyweight Hip Hinge
• Leg Curl (lying/seated)