Adjust the seat height and foot platform to your desired position. Sit on the machine with your back against the pad and your feet flat on the foot platform. Grasp the handles or the sides of the seat for stability. Engage your glutes and hamstrings, and push through your heels to lift the weight up. Keep your back straight and avoid rounding your shoulders. Extend your hips fully at the top of the movement, squeezing your glutes. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings. Repeat for the desired number of repetitions.
1. Adjust the seat height and foot platform to your desired position.
2. Sit on the machine with your back against the pad and your feet flat on the foot platform.
3. Grasp the handles or the sides of the seat for stability.
4. Engage your glutes and hamstrings, and push through your heels to lift the weight up.
5. Keep your back straight and avoid rounding your shoulders.
6. Extend your hips fully at the top of the movement, squeezing your glutes.
7. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
8. Repeat for the desired number of repetitions.