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Exercise preview

Plate waiters bow

Intermediate10 repsNo jumping

Muscles worked

GlutesHamstrings

Also works

Lower back

You need

Weight plate

How to do it

  1. Place a barbell at about midway up your thigh. Press your quads into the barbell. Hold a plate up to your chest.
  2. Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
  3. When you feel the stretch, push your hips forward until you're back in a standing position.