1 - Stand inside the trap bar with your feet about hip-width apart and the bar centered around your body.
2 - Hinge at your hips, keep your back neutral, and grip the handles firmly with your arms straight.
3 - Brace your core, pull your shoulders down and back, and stand tall by driving through your heels until your hips are fully extended.
4 - Begin the movement by pushing your hips backward while keeping a slight bend in your knees.
5 - Lower the trap bar in a controlled motion until you feel a strong stretch in your hamstrings, keeping the bar close to your body and your spine neutral.
6 - Drive your hips forward and squeeze your glutes to return to the standing position.
7 - Repeat for the desired number of repetitions without bouncing at the bottom.
