Place your feet securely on the foot plate, with your upper thighs and lower hips on the support pad. Ensure you can bend at the waist freely. Start with your body in a straight line head to toe and holding a plate cross your arms over your chest, rounding your upper back slightly as you do so. Slowly bend forward, you should feel a slight stretch in your hamstrings. Inhale as you do so. Keeping your shoulders rounded, squeeze your glutes in order to return to the start position, exhaling as you do so. Do not arch your back or come up too far or you will engage your lower back and not your glutes.