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- Set up the barbell parallel to the bench.
- Position yourself on the floor, with your shoulders and shoulder blades against the bench. Again, if they don’t reach the bench when you are sitting on the floor you can raise your butt a little bit off the floor.
- Roll the barbell toward you (you may want to wrap the bar with a pad, exercise mat or towel), over your legs until it’s directly over your hips.
- Put your elbows on the bench and your hands on the bar to steady it. It is very important that your body is aligned and your spine is neutral.
- Take a deep breath in, then exhale all the air out through your mouth and brace your core.
- Drive through your heels and squeeze your glutes to lift your hips (and the barbell).
- Come down smoothly, with your core still braced.
Variations:
- Perform the motion using the lying leg curl machine
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