Lie face down on a hyperextension bench, securing your feet. Hold a dumbbell against your chest. Maintain a straight line from head to heels. Slowly lower your upper body by bending at the hips, keeping your back straight. Pause briefly. Engage your lower back to return to the starting position. Repeat.
Engage your core for stability. Maintain a neutral spine; avoid rounding your back. Start with a lighter dumbbell to perfect form. Control the movement and squeeze your glutes at the top.