Static Position Seated Back with Pad
Begin seated with your back against a pad, ensuring your feet are flat on the floor. Engage your core and maintain a straight posture.
Hold this position for the desired duration, focusing on breathing steadily and keeping your back pressed against the pad.
How to perform the Static Position Seated Back with Pad
- Set up. Set up in a stable, balanced starting position appropriate for the Static Position Seated Back with Pad using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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