Incline Back Extension

1. Position yourself on a hyperextension bench: Ensure your ankles are securely tucked under the footpads.

2. Adjust the upper pad: It should be comfortable at the top of your thighs, allowing full range of motion.

3. Cross your arms over your chest, or place your hands behind your head. Alternatively, you can extend your arms in front for added difficulty.

4. Lower your upper body down, keeping a flat back, until bent at approximately a 60- to 75-degree angle.

5. Raise your torso: Contract your lower back muscles until your body is straight. Squeeze glutes at the top for a full range contraction.

6. Perform the desired number of repetitions, maintaining controlled movement—avoid jerking or twisting actions.

7. Breathing technique: Breathe out as you lift your body up and breathe in as you lower it down.

Please note that maintaining proper form is crucial to avoid lower back injury, especially when adding weights for increased resistance.

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