Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie face down on a hyperextension bench, feet secured. Align hips with the pad edge. Hold a weight plate or dumbbell close to your chest. Start with a straight body line. Lower your torso slowly, keeping your back straight. Pause briefly, then engage your lower back and glutes to return to the starting position.
Control movements to maximize muscle engagement and minimize injury. Keep your core tight for stability. Avoid overextending your back at the top. Start with a lighter weight to ensure proper form. Focus on squeezing your glutes and hamstrings during the lift.
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