How to do it
- Set the pad just below the hip bones so you can bend freely at the hips.
- Hook the heels under the foot pads and cross the arms over the chest.
- Lower the torso by bending at the hips, with a flat back.
- Rise until the body is in a straight line, squeezing the glutes. Do not arch past straight.
Common mistakes
- Hyperextending the lower back at the top.
- Setting the pad too high, which blocks the hips.
- Swinging up fast.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Hold a plate or dumbbell to the chest.
Easier: A smaller range, or a bird dog on the floor.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Stop at a straight line; arching further adds stress to the lower back with no benefit.
Swaps
Nothing in this list trains the same muscles the same way; use the easier or harder version above.