1. Lie face down on the training machine, pull your heels under specialized roller pads. This is your starting position.
  2. 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.)


  1. Don’t use the inertia force; perform slow controlled movements at full amplitude.
  2. 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