Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so that your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
With your body straight, cross your arms in front of you. Begin slowly bending forward at the waist as far as you can while keeping your back flat. Continue until you can no longer lower yourself without your back rounding.
Slowly raise your torso back to the initial position and repeat.
