Sit on machine with back of hips against hip support. Push hips securely back by pushing feet against foot bar. Grasp handles and push resistance lever until arms are extended in front of body.
Push resistance lever forward by flexing waist. Return by allowing upper body to be pushed back until low back is hyperextended. Repeat.
Foot bar should be adjusted to allow for slight bend in knees as hips are forcefully being pushed against hip pad. Throughout exercise, keep arms straight and hips securely pushed back against hip pad. See Spot Reduction Myth.