Adjust the hyperextension bench to suit your height. The pads should be just below your pelvis.
Stand on the footplate with your heels near the edge and lean forward, positioning your thighs on the pads.
Cross your arms over your chest or hold a weight plate if you wish to add resistance.
With your body straight, bend at the hips to lower your upper body towards the ground. Keep your back naturally arched and do not round it as you descend.
Lower down until your upper body is just below parallel to the floor, or go as far as you comfortably can while feeling a stretch in your hamstrings.
Lift your torso back up to the starting position by contracting your glutes and hamstrings.
Focus on using your glutes to pull yourself up, rather than relying on your lower back.
Perform the desired number of repetitions, typically 8-12 for strength-building or more for endurance.
Be sure to breathe out as you lift your body and inhale on the way down.
Remember, to specifically target the glutes, you should concentrate on the muscle contraction at the top of the movement and make sure to extend the hips fully by pressing the thighs into the pads.
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