Stand with your feet about hip-width apart
Place a light barbell across your upper back or hold a dumbbell at your chest
Keep a slight bend in your knees
Brace your core and keep your back neutral
Hinge at your hips and push them backward
Lower your torso until you feel a stretch in your hamstrings
Keep the weight close to your body
Maintain a flat back and a neutral neck
Stop when your torso is roughly parallel to the floor or before your back rounds
Drive your hips forward to return to standing
Squeeze your glutes at the top
Use controlled movement throughout
Start with a light weight to learn proper form
Avoid rounding your back or locking your knees
Avoid lowering too far if your hamstrings or back lose position