This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Reserved for real step-by-step footage. No reviewed media yet; no mood imagery is used as a stand-in.
Steps
- 01
Hold a dumbbell in each hand in front of the thighs, feet hip-width, knees soft.
- 02
Push the hips back; dumbbells slide down the thighs; back flat.
- 03
Lower until the hamstrings stretch clearly (usually mid-shin) without rounding.
- 04
Drive the hips forward to stand; don't lean back at the top.
Common mistakes
- Rounding the back.
- Bending the knees too much, turning it into a squat.
- Dumbbells drifting away from the body.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.