- Stand on elevated platform between two very low pulleys with
shoulder width or narrower stance. Squat down and grasp stirrup
attachments to each side. Stand upright with arms straight down
- Bow forward by bending hips. Bend knees slightly during descent
and keep waist straight, flexing low back at bottom. With knees
slightly bent, raise torso by extending at waist, then hips,
gradually extending knees until standing upright. Pull shoulders
back slightly if rounded. Repeat.
- Lower back may bend slightly during hip flexion phase. Target
muscle is exercised isometrically if lower back does not bend.
Begin with light weight and add additional weight gradually to
allow adequate adaptation.
Throughout lift, keep arms straight. Knee can be kept bent throughout
movement. Do not stand behind pulleys. Do not pause or bounce
at bottom of lift. Do not lower weight beyond mild stretch throughout
hamstrings and back. When finished with set, dismount by lowering
weight with knees bent and low back straight. Full range of motion
will vary from person to person. Those with less
flexibility may have to bend knees more or they may not even
need to stand on platform. See Dangerous
Exercise Essay. Also see Straight-back