Set the pad so it is up high in the crease in your hip. You don’t want it low, not a good idea. Keep a little bend in your knee so the tension is in your hamstring NOT the back of your knee.
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Keep the toe of your non-working leg on the foot plate to help spot yourself.
Pivot at the hip when lowering yourself. Squeeze your Glute to raise your self up, don’t extend your back. Keeping your chin down will help with this.
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3-5 x6-20