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<li>Position yourself on a 45-degree hyperextension bench, with your feet secured under the footpads and your hips resting on the support pad.</li>
<li>Cross your arms over your chest or place your hands behind your head.</li>
<li>Start with your body in a straight line, from your head to your heels.</li>
<li>Slowly lower your upper body towards the floor by bending at the hips, keeping your back straight.</li>
<li>Lower until your upper body is about 90 degrees to the floor or until you feel a stretch in your hamstrings.</li>
<li>Engage your lower back, glutes, and hamstrings to lift your upper body back to the starting position.</li>
<li>Repeat for the desired number of repetitions.</li>
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