1 - Kneel on a padded surface and secure your ankles firmly under the foot pads of the GHD machine or have a partner hold them down.
2 - Keep your body upright with your hips fully extended and your core braced throughout the movement.
3 - Slowly lower your torso toward the floor by allowing your knees to extend in a controlled eccentric movement, resisting gravity with your hamstrings.
4 - Lower yourself as far as you can control — ideally until your torso is nearly parallel to the floor — without letting your hips break or your lower back arch excessively.
5 - At the end of the eccentric phase, use your hands to catch yourself if needed, then push off lightly to assist the return.
6 - Contract your hamstrings powerfully to curl your body back up to the starting upright position.
7 - Repeat for the desired number of repetitions, focusing on slow, controlled lowering and strong concentric return.
