Seated Back Extension

1. Adjust the height of the pad on the lever machine so that the top of the pad is below your hip bone. You should be able to pivot at the hips without any restriction from the pad when you bend forward.

2. Stand with your feet flat, hip-width apart on the platform and secure your legs under the leg anchors.

3. Lean over the pad at the hips, keeping your back flat. This is your starting position.

4. Slowly lift your upper body by extending at the hips until you are in an upright position. Keep your back straight and avoid arching excessively.

5. Pause briefly at the top of the movement and squeeze your glutes.

6. Slowly return to the starting position by bending at the hips, again making sure to keep your back straight throughout the motion.

7. Repeat the motion for the desired number of repetitions and sets.

Ensure to maintain a controlled motion and avoid any jerking movements to protect your lower back. Adjust the weight according to your ability, allowing you to perform the exercise with proper form while still challenging your muscles.

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