Give this move a try to strength your hamstrings and train your hip hinge! 


Hamstring health is a big part of injury prevention work we prescribe. We’ve showed some more advanced moves like SL RDL and SL SBall hamstring curls, but this is a step easier. But, that means you can progress it quickly and start loading it (adding some weights) pretty quickly to keep those hamstrings strong and healthy. Moves like this are also part of our jump better program, read more at

  • For this move you start with legs shoulder width or slightly less apart. Take a step forward with one leg. This is a forward and backward movement, not up and down, but you can allow a tiny knee bend. Then think of hips stay pointing forward as you push your hips backward. Think moving from the hips, not arching or rounding your lower back.

Give it a try & let us know what you think below. Repeat for 8-12 reps per side initially, but as get more comfortable add a weight to hand opposite lead leg. You can increase the weight so 6-10 reps are tough.

Move It Monday will feature a new exercise movement for you, for all fitness levels, to help improve your dance safety and performance.

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