Lever Reverse Hyperextension

Positioning:
1. Adjust the machine so that the platform is at a comfortable height for you.
2. Lie face down on the machine, with your hips resting on the edge of the pad.
3. Your legs should be hanging off the back of the machine, with your feet secured under the foot pads.
4. Grip the handles of the machine for stability, keeping your arms extended in front of you.

Movement:
1. Begin with your legs hanging straight down. Keep your core tight and your back flat.
2. Slowly lift your legs up, using your glutes and hamstrings, until they are in line with your torso.
3. Hold this position for a moment at the top before gradually lowering your legs back to the starting position.
4. Repeat the movement for the desired number of repetitions.

Tips:
- Maintain a controlled movement throughout to avoid swinging and to maximize muscle engagement.
- Focus on using your glutes and lower back for lifting your legs, rather than using momentum.
- Ensure that your head remains in a neutral position, looking down at the ground or the padding of the machine.