Builds the muscles that hold your back straight, so bending over the sink, gardening and lifting feel easier.
Set the hip pad just below your hip bones and hook your ankles under the rollers. Cross your arms over your chest and bend forward at the hips. Lift your body back up until it forms a straight line with your legs.
Squeeze your glutes to start each lift. Keep your chin tucked, eyes on the floor.
Your largest muscle, forming most of your buttocks. It drives your hips forward to stand up, climb stairs, run and jump, and it takes strain off your lower back when you lift.
The three muscles on the back of your thigh. They bend your knee and swing your leg back, teaming up with your glutes when you sprint, jump or lift something off the floor.
The columns of muscle running alongside your spine, thickest in your lower back. They straighten and support your spine, helping you stand tall and lift safely from the floor.
An angled bench with ankle hooks and a hip pad for bending forward at the hips and lifting back up; often called a Roman chair or hyperextension bench.
Strength: Builds muscle and strength with controlled, resisted movement.
Beginner: One new pattern or machine to learn, with light loads and low risk.
Bilateral: Each rep engages both sides of the body simultaneously.
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