• Sets/Reps/Rest: 3 sets × 12-15 reps, 60-90 seconds between sets • Movement: Fix the pelvis on the pad, keep the back neutral • Hip hinge focus: Lift using the hips and hamstrings, do not bend at the waist • In case of back pain: Reduce range of motion and engage the core tightly; stop if pain persists • Position: The top of the pelvis should rest on the pad, allowing the back to move freely