Instructions:
- 1Stand on a hyperextension bench with the pad adjusted to fit your hips. Ensure your feet are firmly secured, heels against the plate.
- 2Cross your arms over your chest and slightly bend your knees.
- 3Bend forward at the hips, lowering your upper body until it's nearly perpendicular to the floor.
- 4Begin to raise your torso, keeping your back flat, until your body is back at 45 degrees.
- 5Repeat these steps for the prescribed number of repetitions.
Tips:
- Keep your back straight throughout this exercise. Bending or rounding it could lead to injury.
- Do not use your arms or neck to propel yourself up. The movement should be driven by your lower back and glutes.
- Engage the glutes and hamstrings as you raise your torso instead of letting your lower back do all the work.
- Go slow and maintain control of the movement to make sure you are working the right muscles.