MUSCLES ENGAGED Hamstrings The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury. Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Equipment Used Wooden Dowel A wooden dowel is a solid cylindrical rod made of wood and is used for a variety of mobility drills. Exercise Instructions Step 1 Start with your feet shoulder width apart while holding a dowel behind your neck with both hands. Step 2 Bend forward at the waist making sure to keep your lower lumbar flat. Step 3 Bend forward until you feel a really good stretch in your upper hamstrings and then stand back up.