This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set the 45-degree extension bench so the hips can hinge freely above the pad and secure the feet on the platform.
- 02
Rest the hands across the chest, brace lightly and keep the head, back and pelvis aligned.
- 03
Hinge forward at the hips and lower the torso within a controlled range without excessive rounding.
- 04
Use the glutes and hamstrings to return until trunk and legs are roughly in line, without hyperextending backward.
Common mistakes
- Placing the pad over the hip hinge and repeatedly swinging through the lower back.
- Hyperextending past body alignment or bouncing through the movement.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.