Step-By-Step Instructions for Performance
To bring about active results and prevent mistakes, steps that allow for proper performance including:
- The lower scapula (the upper back) should be placed at the edge of a weight bench, sit on the floor, bend your knees at 90 degrees and make sure the foot of the same knee is placed firmly on the floor.
- Raise the other leg while bending the knee until the knee and hip form an angle of 90 degrees.
- You can either choose to place your hand flat on the bench or place your head in your hands by bending your elbows.
- Use your upper back as the pivot point and use it to create force and drive this movement.
- Squeeze the glutes and move the hips until they are in line with the shoulder and knees.
- Squeeze the glutes and stay in that position for a few seconds and return to the starting position.
- Repeat this process with the other side and continue until the desired number of reps is obtained.