1. Set up your suspension trainer to hang at an appropriate height above the ground, ensuring that it is securely anchored.
2. Stand facing the anchor point, and grasp the suspension trainer's handles with both hands. Step backward until there is tension in the straps, and lean back, straightening your arms. Keep your feet shoulder-width apart and your body in a straight line from head to heels. This will be your starting position.
3. Begin the exercise by bending at your hips and leaning further back, allowing your hips to hinge and your upper body to move downwards towards the floor. Keep your back straight and core tight to protect your spine, and maintain a firm grip on the suspension trainer's handles throughout the movement.
4. Lower your upper body until you reach a comfortable stretch in your hamstrings and you can no longer maintain a straight back. Your body should form a straight line from your hands all the way down to your heels.
5. Engage your lower back, glutes, and hamstrings to pull your body back up to the starting position, focusing on using your lower back muscles to perform the upward movement.
6. Once you return to the starting position, that constitutes one repetition. Perform the desired number of repetitions, usually ranging between 8 to 15.
7. Rest for 30 seconds to 1 minute between sets, and perform 2 to 4 sets depending on your fitness level and goals.
8. Always maintain a controlled movement and avoid using momentum to swing back up. Ensure you keep a neutral neck by looking down at the floor as you hinge at the hips, and look up as you return to the starting position.
Remember to perform this exercise with caution, especially if you have any pre-existing back conditions. It's important to start with an easier variation or less range of motion if you are new to exercise or are recovering from an injury. Always consult with a fitness professional or physical therapist if you are unsure about your technique or have any health concerns.
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