Dumbbell Single-Leg Hyperextension Version II

Position yourself face down on a hyperextension bench with your hips resting comfortably on the pad and one foot secured in the footplate while the other leg is lifted behind you.

Hold a single dumbbell securely against your chest with both hands.

Engage your core and slowly lower your upper body toward the floor by bending at the hips.

Pause briefly at the bottom of the movement without rounding your lower back.

Drive through your heel and squeeze your glutes to raise your torso back up to the starting position.