Hammer Strength Plate-Loaded Squat Lunge - Lumanian Deadlift

Hammer Strength Plate-Loaded Squat Lunge - Lumanian Deadlift gif

Coach's Tips

This compound exercise works your lower body and back at the same time. It’s especially effective for your glutes, hamstrings, quads, and lower back.

1. Stand on the machine platform with your feet shoulder-width apart.

2. Grasp the handles with both hands, pull your shoulders back, and open your chest.

3. Keep your back straight and start with your knees slightly bent.

1. Push your hips back while slowly bending your upper body forward.

2. Keep your back straight and feel the tension in your hamstrings and glutes as you go down.

3. Push your hips forward, straighten your upper body, and return to the starting position.

Breathe in slowly as you go down, and exhale when you return to the starting position while keeping your upper body upright.

1. Always keep your back straight to avoid rounding.

2. Do not lift weights excessively, and be mindful to keep your knees and toes in a straight line.

3. Adjust the range of motion and intensity according to your flexibility and fitness level.

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