- Position thighs prone on padding. Hook heels on platform
lip or under padded brace. Place barbell on back of shoulders
and grasp bar to sides.
- Raise upper body until hips and waist are fully extended.
Lower body by bending hips and waist until fully flexed. Repeat.
- Position pad high enough to evenly distribute body weight
on thigh but not so high that range of motion is limited; abdomen
should not press on top side of pad when upper body is lowered.
Begin with body weight and add additional weight gradually to
allow lower back adequate adaptation.
Maintain barbell's position on back of shoulders when upper body
is lowered. Do not pause or bounce at bottom of lift. Do not
lower weight beyond mild stretch throughout hamstrings and low
back. Full range of motion will vary from person to person. Also
see Barbell Back Extension
and Barbell Hip