Machine 45-Degree Back Extension

1. Position yourself face down on a 45-degree hyperextension bench, making sure your hips are on the edge of the padding.

2. Secure your feet under the foot pads and adjust the height so that the top of the pads rest just below your calves.

3. Begin with your body in a straight line, head aligned with your spine, and arms crossed over your chest or alongside your body for balance.

4. Brace your core and slowly lower your upper body towards the floor, maintaining a straight back throughout the movement.

5. Lower down until your body is at around a 90-degree angle to your hips (or your upper body is perpendicular to the floor).

6. Using your lower back and glute muscles, lift your torso back up to the starting position in line with your legs.

7. Pause briefly at the top of the movement and then lower again with control.

8. Perform the desired number of repetitions and sets.

Ensure to perform the exercise controlled and smoothly to prevent any undue stress on your lower back. Adjust the difficulty by performing more or fewer reps, increasing the speed (with controlled motion), or by adding weight typically held at the chest or behind the head. Always prioritize form over the weight used or the number of repetitions.

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