1 - Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip slightly wider than shoulder-width.
2 - Keep your chest up, shoulders back, and maintain a neutral spine throughout the movement.
3 - With a slight bend in your knees, hinge at the hips by pushing them back, lowering the barbell along your legs in a controlled manner.
4 - Continue lowering the bar until you feel a deep stretch in your hamstrings, typically just below knee level, keeping the bar close to your body at all times.
5 - Drive your hips forward and squeeze your glutes to return to the starting position, fully extending your hips at the top.
6 - Avoid rounding your lower back at any point during the movement — maintain a neutral spine throughout.
