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.