Hyperextension

Adjust the hip pad so that it is just below your hip bones, allowing you to hinge freely at the hips. Lie face down with your heels hooked under the ankle pads.

1. Start with your body in a straight line from head to heels.
2. Lower your upper body towards the floor by hinging at your hips.
3. Continue until you feel a good stretch in your hamstrings, or your torso is perpendicular to your legs.
4. Raise your torso back to the starting position by squeezing your glutes and lower back.

• Keep your back straight throughout the movement.
• Initiate the movement from your glutes and hamstrings, not by pulling with your lower back.
• Move in a slow and controlled manner.
• Optionally, cross your arms over your chest or hold a weight plate for added resistance.

• Hyperextending the spine at the top of the movement (arching the back excessively).
• Rounding the back during the descent.
• Using momentum to lift the torso.