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What it is

This compound exercise primarily strengthens your hamstrings, glutes, and lower back. You will perform a hip-hinge movement with a barbell across your shoulders. This movement helps improve your posterior chain strength and hip flexibility.

Technique tips

• Position the barbell across your upper back, not directly on your neck.
• Maintain a slight bend in your knees throughout the movement.
• Initiate the movement by pushing your hips back, not bending at your waist.
• Keep your back flat or slightly arched, never rounded.
• Lower your torso until it is nearly parallel to the floor.
• Drive through your heels to return to the upright starting position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.