- Lie face down on the training machine, pull your heels under specialized roller pads. This is your starting position.
- Lean down, then smoothly return to position, where your body forms a straight line. Hold for a few seconds. Avoid hyperextension of the lower back.
Precautions: If you perform this exercise at the first time (or you didn’t train for a long-term), don’t overload spine muscles, this can affect your health. (Spread the load, gradually increasing the number of repetitions and rounds.)
- Don’t use the inertia force; perform slow controlled movements at full amplitude.
- Inhale, while raising.
Strengthen the back side of the legs, primarily the buttocks and hamstrings. Balance muscles on the front of the legs. Core stability