Seated Bodyweight Alternating Modified Deadlifts
Gentle introduction to the hinge pattern while seated, great for beginners or limited mobility.
LegsBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: hamstrings. Secondary: glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Sit tall on a chair or bench with feet flat.
- Hinge forward at the hips, reaching toward one foot.
- Keep the back relatively straight.
- Return to upright and alternate sides.
- Repeat for desired reps.
Coaching tips
Benefits
Gentle introduction to the hinge pattern while seated, great for beginners or limited mobility.
Common mistakes
Avoid rounding the upper back. Keep the chest tall.
Make it harder
Progress to water bottle or dumbbell versions.
Make it easier
Reduce range of motion or perform both legs together.
Breathing
Exhale as you hinge, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Good Morning to Squat with Landmine
Intermediate · 4 sets × 20 repsSingle Leg Cross Goodmorning Hip Dip Pulse Arm Out
Advanced · 3 sets × 8-12 each sideMini Step Goodmorning Hip Dip Pulley Pulse
Intermediate · 3 sets × 10-12 repsCalf Wall Stretch
Beginner · 3 sets × 20-40 secondsClamshells with a Resistance Band
Beginner · 3 sets × 12-15 each sideHeel Elevated Dumbbell Goblet Squat
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.