Bow and Squat

| Fitness Index


Move Targets: Back, Glutes and Quads


Step 1: Place your fingers behind your head and spread your elbows out wide. Do not pull on the neck. Stand with your feet as wide as your shoulders and drop the shoulders away from the ears.


Step 2: Hinge at the hips, sending them behind you as you lean forward. Make your back flat and keep the elbows high. Your knees are soft, not bent and not locked. You should feel a stretch in the hamstrings. This is very similar to the Good Morning exercise.


Step 3: Drop the hips down into your squat as you simultaneously lift the chest. Knees should be behind the toes. Keep the elbows open wide and squeeze the shoulder blades together.


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