Lie face down on a flat or reverse hyper bench, positioning your hips at the edge.

Secure your upper body by holding onto the bench handles or sides.

Start with legs hanging down towards the floor, knees slightly bent.

Engage glutes and hamstrings to lift your straight legs upward until they are in line with your torso.

Avoid excessive arching of the lower back.

Pause briefly at the top, squeezing glutes.

Slowly lower legs back to the starting position with control.

Repeat for desired repetitions.