- Position yourself on the back extension machine with your hips on top of the cushioned pads and your feet secured under the leg anchor.
- Place your arms behind your head, or hold onto a kettlebell (10 pounds is a good starting point) with your arms fully extended.
- Lift your torso up a few inches and squeeze your gluteal muscles for two seconds. Then, lower your torso back down to the starting position. Be sure not to overextend your back.
- This counts as one rep.
- If you're a beginner, perform this exercise without weight or start with a light weight. As you feel comfortable, begin to add or increase the weight.