Step by step
- Adjust the bench so the edge of the pad sits just below your hips.
- Hook your heels and cross your arms over your chest.
- Lower your torso by hinging at the hips, back straight.
- Rise, squeezing your glutes, until your body is in a straight line, without going past it.
Tip: When it gets easy, hold a plate against your chest to add weight.
Common mistakes
Arching above body line loads your lower back. Stop when you're straight.
If the pad sits on your stomach, you can't hinge at the hips. Lower it to your hips.
Go up and down slowly, without momentum.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Are they good if my back hurts?
They can help strengthen it, but if you have pain, check with a professional first.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add back extensions to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.