How to do a back extension(hyperextension)

Setup:

1. Position: Adjust the hyperextension bench so the top pad supports your upper thighs, just below your hips. This allows you to hinge freely at the hip.
2. Secure: Hook your heels securely under the ankle pads.
3. Starting Position: Start with your body in a straight line. Cross your arms over your chest or place your hands behind your head.

The Movement:

1. Lower: Keeping your back straight, slowly bend forward at the waist, lowering your upper body as far as you comfortably can.
2. Raise: Engage your glutes and hamstrings to raise your torso back up until your body is once again in a straight line.
3. Squeeze: Squeeze your glutes at the top. Avoid hyperextending (arching) your back past the straight-line position.

Tips:

• The movement should be a controlled hip hinge, not a jerking motion.
• To increase difficulty, you can hold a weight plate across your chest.
• This exercise primarily targets the glutes and hamstrings, with the lower back muscles acting as stabilizers.