The FGH is a mainstay here at DST. It is a fantastic posterior chain movement for our glutes, hamstrings, lower back, and calves. Very few movements train both joint angles (hip and knee). This is important because it is how your body works when you jump, run, squat, etc. In the video, we discuss the basic FGH exercise we use. There are many progressions and regressions, but that will come later. To perform a proper FGH, we’ll focus on the following 4 steps:
- Keep knees, hips, and shoulders in line
- Keep core tight avoiding hyperextension of the lower lumbar
- We lower ourselves with our hamstrings, glutes, and calves on the way down, avoiding any asymmetries (Do not use one side more than the other)
- In a perfect world, we will be able to go down and come all the way back up without any assistance. However, must of the population cannot do this so we lower ourselves as far as possible catch at the bottom and re-engage our posterior on the way back up.