Hyperextension / Roman Chair (Spine & Lumbar Extension)

Position your thighs on the pads with your hips just above the top edge so you can hinge freely. Secure ankles behind the lower footpads. Cross arms across chest or hold a plate. Lower your upper body toward the floor by flexing at the hips and lower spine. Squeeze your hamstrings, glutes, and spinal erectors to raise your torso back in line with your legs.