Not every gym has this machine/tool but it is fantastic at strengthening your lower back, glutes and hamstrings at the same time. This is a very healthy movement to do that can help prevent back injuries. If you have a disc injury or back pain start slow with this and only do what you can tolerate.
- Position the leg pads up or down to where they at least cover mid-quad area when your legs are in place.
- Bend fully, all the way down as far as you can
- Push your hips forward and squeeze your glutes as you come all the way up.
- Extend your back a little bit at the top to get a strong contraction in your back and glute muscles
Tips:
- Hold a weight to your chest if body weight feels relatively easy, as seen in video
- Really focus on squeezing your glutes and pushing your hips forward
