Position yourself on a hyperextension bench (45-degree or horizontal). Secure ankles under pads, position hips just above the front pad.

Start with torso hanging down, maintaining a straight back (avoid rounding). Cross arms over chest or place behind head.

Engage lower back, glutes, and hamstrings to lift torso until body forms a straight line.

Avoid hyperextending (arching excessively) at the top.

Slowly lower torso back to the starting position with control.

Repeat for desired repetitions.