1. Position yourself face down on a 45 degrees reverse hyperextension bench. Secure your pelvis and upper thighs onto the pads and grip the handles for support.
2. Start with both legs straight and extended downward, in line with your torso.
3. Engage your core and ensure your spine remains neutral throughout the movement.
4. Keeping one leg straight and secured on the bench, lift the other leg upwards to just above parallel to the floor by contracting the glute and hamstring muscles. The images show the muscles involved during this part of the motion.
5. Slowly lower the leg back to the starting position to complete one repetition.
6. Perform the desired number of repetitions with one leg, then switch and repeat the same number of repetitions with the opposite leg.
7. Rest as needed between sets.
Make sure to avoid swinging the leg or using momentum to lift it; the movement should be controlled and deliberate. Proper form is crucial to ensure effectiveness and to prevent injury.
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