Simplifique seu treino, em qualquer lugar

Baixe o MuscleWiki Mobile para Fitness em movimento

: Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform.
: Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes.
: Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.

Masculino