Last months exercise I targeted the front of the legs (quadriceps), this month exercise targets the back of the legs (hamstrings).  This exercise also works the buttocks (glutes), lower back and hips.  It is a great exercise for incorporating multi muscle groups with one move.

• Stand with feet shoulder-distance apart, holding a medium-weight dumbbell at one end in both hands in front of legs.
• Keeping head up, shoulders back, abs tight and knees slightly bent, hinge forward from the hips to slide your butt back.
• As you bend forward, slide weight down ahead of legs (keeping knees slightly bent).
• Keeping body weight over heels, slowly return to starting position.
• Beginners do 2 sets of 8-10 repetitions to start.  Work yourself up slowly to 3 sets of 12-15 reps.
• Advanced do 3 sets of 15- 20 repetitions.

Tips:  You can also perform this exercise with dumbbells in each hand at your sides (palms in), or a weighted straight bar held ahead of legs.  Be careful not to round shoulders.  Beginners- do not add additional sets and reps to quickly, strength needs to be built slowly in the lower back and hamstrings.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.