Shoulders under pads. Feet shoulder-width on platform, toes slightly out. Disengage safety handles.
Lower under control, back flat against pad throughout. Descend until thighs at or past parallel. Drive through full foot to push back up. Slight tension at the top — no hard knee lockout.
Back and head flat against the pad. Feet shoulder-width, high placement for more posterior chain.
Lower until knees at roughly 90 degrees — stop before lower back peels off the pad. Press back to near full extension without locking out hard.
No shallow depth. No heels lifting. Push knees out actively on ascent. No lower back rounding or peeling off the pad.
Attach rope to low pulley. Stand facing away from machine, straddle the cable, hold rope between your legs. Step forward until there is good tension.
Hinge at the hips (not the waist) — push hips backward as the rope pulls between your legs. Keep back flat, neutral spine throughout. Drive hips forward to standing by squeezing the glutes hard.
Squatting instead of hinging (knees should bend only slightly). Never round the lower back. Step too close and you lose the tension.
Face down, pad just above heels, legs nearly straight at start.
Sit in machine, pad against back of lower leg, thighs flat on the seat.
Curl pad toward glutes as far as machine allows. Squeeze hard at the top — hold 1 second. Extend back to start under full control — do not let the weight slam.
Lying: hips must not lift off the pad — if they do, reduce weight. Both versions: don't rush the descent. Achieve full extension at start.
Stand in front of a bench, DBs at sides. Place top of one foot on the bench behind you. Step out far enough that your front shin stays vertical when you lower down.
Lower rear knee toward the floor, torso upright. Front knee tracks over your second toe — don't let it cave inward. Drive through your front heel to return. Complete all reps on one side before switching.
Foot too close causes the front knee to go excessively forward. Torso leaning forward turns it into a hip hinge. Rear leg is only for balance — don't actively push with it.
Sit in the machine, pad on lower thighs just above the knee. Balls of feet on the platform, heels off the edge.
Lower heels as far below the platform as possible. Pause 1 second at the bottom. Rise as high as possible. Pause 1 second at the top and squeeze. Seated position keeps the gastrocnemius slack, isolating the soleus.
No bouncing through the bottom stretch. No partial range of motion. The pause at the bottom is everything.
Hands and knees, wrists under shoulders, knees under hips. Neutral spine. Brace your core.
Simultaneously extend right arm forward and left leg backward — both parallel to the floor. Hold 2 full seconds. Zero torso movement. Return under control, repeat opposite side.
Hips rotating when the leg extends — keep both hip bones pointing at the floor. No hyperextending the low back. Don't rush.
Lie on back, arms straight up, knees at 90°, shins parallel to the floor. Lower back PRESSED FLAT to the floor — maintain throughout.
Slowly lower right arm behind your head while simultaneously extending left leg toward the floor. Stop just before either touches. Return under control, repeat opposite side.
Lower back must not arch off the floor — that is the entire purpose of this exercise. Don't move too fast. Don't let limbs touch the floor.
Pads just below hip bones so you can hinge freely. Arms crossed or light plate at chest.
Lower upper body toward the floor by hinging at the hips until you feel a good stretch. Drive hips into the pad and squeeze glutes to return. Body forms a straight line at the top — DO NOT hyperextend past this point.
Hyperextending at the top is where disc stress happens — stop at neutral. No rounding the lower back on the descent.
Lie on side, forearm on floor, elbow under shoulder. Stack or stagger feet. Lift hips so body forms a straight line from head to feet.
Maintain straight line — hips don't sag or pike. Breathe throughout.
Hips sagging is the most common error. Look forward. Don't hold your breath.
Cable or band at chest height. Stand sideways to the anchor, handle at chest, feet shoulder-width, slight knee bend, core braced.
Press handle straight out until arms are fully extended. Hold 1–2 seconds — resist the cable's pull to rotate your torso. Bring handle back to chest under control. Torso does not move at all.
If the torso rotates toward the cable, you're missing the point — resist that rotation. Don't stand too close. Press directly in front of your sternum.