Only fold forward as far as you can with the spine straight and no hamstring warning signs. The back foot can gently rest on the floor if needed for balance.
1-2 sets of 10 reps on each side.
Your foot does not have to touch the floor here. The goal is to keep your bent leg pulled in toward your chest, and feel the glutes underneath the straight leg gently pulling the back of your knee down toward the floor.
2 sets of 10 on each side, optionally pausing for 5 seconds at the deepest part of each rep.
Keep hips square the whole time. Imagine trying to squeeze your feet together on the way back up.
1-2 sets of 5 reps on each side.
Tuck the tailbone and engage the lower glute on the back leg. Slowly sink forward, keeping the hips square. The glutes should stay active the entire time.
3 rounds of 20 seconds on each side.
2 sets of 10 reps on each side, keeping hips square.
Link will stay active for 30 days.