1. Stand facing the cable machine with your feet hip-width apart. Ensure that the cable attachment (straight bar or rope) is on the lowest setting.
2. Bend at the hips and knees, lowering your torso while keeping the back straight to grab the cable attachment with both hands. Your hands should be approximately shoulder-width apart.
3. Engage your core and keep your chin slightly tucked to maintain a neutral spine position.
4. Push through your heels to stand up, straightening your hips and knees, and pulling the cable attachment upwards with you. Make sure to keep the bar or rope close to your legs throughout the movement.
5. As you stand up, focus on using your hamstrings and glutes to lift the weight while keeping your lower back straight. Your shoulders should move back as you come to a full standing position.
6. Pause briefly at the top of the movement, squeezing your glutes.
7. Reverse the motion by pushing your hips back and lowering your torso once again to the starting position. Be sure to control the weight on the way down, maintaining tension in your muscles.
8. Repeat the movement for the desired number of repetitions and sets, ensuring proper form is maintained throughout.
Note: Perform the exercise with a weight that allows you to maintain proper form. Adjust the load accordingly if you notice your form deteriorating.
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