Place one foot securely on the foot plate with the other resting on top of the foot pad and 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 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 hamstring. 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.Repeat all the required reps on one leg before changing to the other.