1 - Position yourself face down on a hyperextension bench or a high flat bench so that your hips are at the edge and your legs hang freely off the end.
2 - Grip the handles or sides of the bench firmly to stabilize your upper body throughout the movement.
3 - Keep your legs together and slightly bend your knees, allowing them to hang naturally toward the floor as the starting position.
4 - Engage your core and squeeze your glutes as you raise your legs upward until your body forms a straight line from shoulders to feet, avoiding hyperextension of the lower back.
5 - Hold the top position for a brief moment, maintaining the contraction in your glutes and lower back.
6 - Slowly lower your legs back down to the starting position in a controlled manner, allowing a full stretch in the lower back and glutes.
7 - Repeat for the desired number of repetitions, maintaining control throughout the entire range of motion.
