The pads support the lower body and there is little knee movement, so quadriceps demand is generally low. Small changes in torso shape and hip motion can shift where the exercise is felt; none of those cues turn it into perfect isolation.
Watch the movement before adding load.
Use the demonstration to see the overall pattern, then check the setup and troubleshooting notes below for the details that matter in this guide.
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Set up the exercise
- 1
Adjust the top pad so the hips can fold without the pad pressing into the abdomen.
- 2
Secure the feet and begin with the body in a long, comfortable line.
- 3
Lower by folding at the hips rather than collapsing through the spine.
- 4
Return until the torso aligns with the legs; avoid hyperextending past that point.
Cues worth trying
A cue is worth keeping only if it improves your control or makes the setup more comfortable.
- Reach the hips into the pad as you rise.
- Keep the movement smooth near the bottom.
- Finish tall, not arched.
Common problems and how to fix them
Pad positioned too high
Lower the pad so the hip joint can move freely.
Throwing the torso upward
Reduce load and use a slower change of direction.
Adding weight too soon
First perform controlled bodyweight repetitions through the available range.
How to progress it
- 1Increase controlled repetitions.
- 2Hold a plate or dumbbell close to the chest.
- 3Move the load farther from the body only when the setup remains comfortable.