Start by setting the bench to achieve a roughly 90-degree knee angle at the peak of the motion.
Sit and secure the hip belt or bar snugly across your hips, positioning it in the crease of your hips.
Ensure your upper back, specifically the lower scapula, rests against the bench's edge, aligning it with the center.
Activate your glutes and push directly upward until your hips align with your shoulders and knees, ensuring the bench supports the mid-scapula region.
Keep your core engaged, maintain a slight chin tuck, and focus your gaze on your body. Slowly lower back to the starting position until your hips are just a few inches off the floor.
Common Mistake!
Avoid excessive arching of the lower back. Concentrate on moving only the hips and preventing movement in the lumbar spine.