Duration required
Focus Area required
 s rest

Waiters Bow

Key Points:

  • Stand feet spaced shoulder width apart and hinge forwards.
  • Hinge until you feel a stretch in the hamstrings.
  • Hinge up to return to the start position.

Common Mistakes:

  • Bending the back.
  • Rushing repetitions.
  • Hinging too far down.

Where you should 'feel it':

Primary Muscles:
Hamstrings, Glutes, Lower Back
Secondary Muscles:
Muscle diagram with the following muscles highlighted Hamstrings, Glutes, Lower Back,

Similar Exercises

Stand with your feet spaced at shoulder width.

With a straight back, hinge forward from the hips, lowering your torso as far as possible before your back begins to round or you feel a strong stretch in the hamstrings, then slowly hinge back to the start position. Maintain a slight knee bend and tense your core to keep a straight back throughout. Repeat for the desired amount of repetitions.

Avoid bending the back or hinging too far down.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.