- Steps 1
Shift your weight to your heels and push your hips back backwards and bend your torso
- Steps 2
To get a better idea of how to do this, think about sticking your butt out behind you
- Steps 3
As you hinge, the dowel should not lose contact with those three points
- Steps 4
Lower your torso until it’s midway between vertical and parallel to the floor
- Steps 5
Keep a slight bend in your knees during the downward and upward phase
- Steps 6
Reverse the movement by contracting your glutes and pushing your hips forward to return to the starting position
- Steps 7
Repeat for the desired number of reps.
This exercise works the gluteus maximus, hamstrings, erector spinae (low back), adductors, and quadriceps muscles. Stand with your feet slightly more than shoulder-width apart, toes pointed slightly outward. Place the dowel or PVC pipe vertically on your back. Grasp one end with your right hand in the natural curve of your neck and the other end with your left hand in the small of your back. Make sure the dowel is touching the back of your head, your upper back, and the area where your low back meets your butt (sacrum).
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