Achieve depth without compromising lower back positioning in order to gain muscle growth and/or range of motion specific to your goals. Take a long free band and tie it around a solid structure (e.g., a pole, weighted gym bench, or knob on a firmly closed door). It should be around 1-2 feet (off the ground. Place the other end of the band in your hands about shoulder width apart, step back with both feet until you feel tension. Once you’re in a stable position, push your hips back, allowing your knees to bend slightly. The band will naturally pull your pelvis back when you bend your knees. Focus on holding proper form and not allowing the band to pull you backward. Hold for 2–3 seconds and return to standing position. Perform 15 reps. .

The lying down hamstring lockout exercise is an excellent way to target your hamstrings while reducing strain on your lower back. Here’s how to do it: Start Position: Lie flat on your back on a comfortable surface, such as a yoga mat. Keep your legs extended and have a stretch strap. Raise One Leg: Lift one leg straight up towards the ceiling, keeping it as straight as possible (Heel toward ceiling). Your other leg should remain flat on the ground. Place the stretch strap around the bottom of the foot. Lockout Phase: Engage your core and gently pull your raised leg towards your torso until you feel a stretch along the back of your thigh. Make sure to keep your lower back pressed against the floor to avoid arching. Then bend your knee toward your chest keeping the foot towards the ceiling. Hold and Breathe: Hold the stretch for 10-15 seconds, breathing deeply and relaxing into the stretch. Avoid bouncing or forcing the stretch. Repeat for 8reps before changing legs. This variation is great if you need a gentler stretch or have issues with standing exercises. It can help improve hamstring flexibility and overall leg mobility.