1 - Position yourself on a glute-ham developer (GHD) machine with your feet secured under the foot pads and your knees resting just behind the knee pad.
2 - Start in an upright position with your torso perpendicular to the floor and your body forming a straight line from knees to head.
3 - Slowly lower your torso forward toward the floor by extending at the knee, maintaining a neutral spine throughout the movement.
4 - Once your body is nearly parallel to the floor, drive your toes into the footplate and contract your hamstrings to curl your body back up.
5 - Use your glutes and hamstrings in unison to return to the upright starting position in a controlled manner.
6 - Avoid using momentum or arching your lower back excessively during the movement.
7 - Repeat for the desired number of repetitions, maintaining control throughout each rep.
