- Weight plates (optional, depending on your fitness level)
1. Setup:
- Adjust the lever machine to the appropriate height. The bars should be at mid-thigh level when you are standing upright.
- If using weights, load the desired amount onto the lever.
2. Starting Position:
- Stand in front of the machine with your feet shoulder-width apart.
- Position your body so that the padded lever is resting against your hips.
- Bend at the hips and knees slightly to grip the handles or bar of the machine.
- Ensure your back is straight and your chest is up. Your shoulders should be just in front of your hips.
3. Execution:
- Begin the movement by pushing your hips back and lowering your torso. Keep the lever close to your body throughout the movement.
- Continue lowering until you feel a stretch in your hamstrings. Maintain a slight bend in the knees.
- Pause briefly at the bottom of the movement.
4. Return:
- Drive your hips forward to lift your torso back to the starting position.
- Squeeze your glutes as you return to standing upright.
- Avoid rounding your back; keep your spine in a neutral position.
5. Repetitions:
- Perform 8-12 repetitions, depending on your fitness level.
- Rest for 30-60 seconds between sets, and aim for 3-4 sets total.
Tips:
- Focus on form rather than weight, especially if you're a beginner.
- Keep your core engaged throughout the entire movement for stability.
- If you feel any discomfort in your lower back, stop and reassess your form.
