Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Lower Back
Set the hyperextension pad just below your hip bones, not on your stomach.
Hook your heels under the roller, straighten your body, and cross your arms on your chest.
Lower by hinging at the hips until your torso is about 90 degrees, keeping the back flat.
Lift by squeezing the glutes until your body is in line with your legs.
Stop at the straight line; do not arch back past it.
Hold for a second at the top and lower under control for 2-3 seconds.
Hyperextending at the top until the lower back feels pinched.
Setting the pad too high so the hips cannot hinge freely.
Swinging up and down fast on momentum.
Holding a heavy plate before the form is clean.
Start bodyweight for 3 sets of 12-15; the lower back responds to volume, not extreme loads.
To bias the glutes, round the upper back slightly and focus on driving the hips into the pad.
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