Resistance-Band Incline Reverse Hyperextension

• Resistance bands (appropriate strength for your level)

1. Preparation:

• Set the adjustable bench to an incline position.

• Secure the resistance bands to the base of the bench or a sturdy anchor point behind you.

2. Starting Position:

   • Lie face down on the bench with your hips at the edge and your legs hanging off.

   • Grab the front edge of the bench with both hands for support.

   • Adjust your body so that your legs can move freely without obstruction.

3. Leg Positioning:

   • Tighten your core and keep your body straight from your head to your toes.

   • Your feet should be flexed, with toes pointing slightly downward.

4. Movement:

   • Begin the exercise by engaging your glutes and lifting your legs up towards the ceiling in a controlled manner.

   • Keep your legs straight as you lift them to about hip level.

   • Hold for a brief moment at the top of the movement, focusing on squeezing your glutes.

5. Lowering:

   • Slowly lower your legs back to the starting position without letting them drop suddenly.

   • Maintain tension in your core throughout the movement to support your lower back.

6. Repetitions:

   • Perform 10-15 repetitions, depending on your fitness level.

   • Rest for 30-60 seconds between sets, and aim for 3-4 sets.

7. Tips:

   • Avoid using momentum; focus on controlled movements to maximize effectiveness.

   • If you feel strain in your lower back, reduce the range of motion or adjust the resistance band tension.

   • Keep your head in a neutral position by looking down at the bench.