Smith-Machine Reverse Hyperextension

1. Position a flat bench perpendicular to the Smith machine barbell.

2. Lie face down on the bench with your hips just off the edge. The bar should be set at a height that when it's lowered, it sits just above your heels.

3. Place your hands on the bench or the floor for stability.

4. Tuck your heels under the bar and ensure your legs are straight.

5. Contract your lower back, glutes, and hamstrings and use these muscles to lift your legs by pushing the bar up.

6. Lift until your body is in a straight line from your head to your heels, but do not hyperextend your back beyond this line.

7. Slowly lower the bar back down to the starting position.

8. Perform the desired number of repetitions and sets, and be sure not to use momentum to lift the weight – control the movement throughout.

Safety Tips: Start with a light weight to ensure proper form and only increase the load when you can maintain control during both phases of the exercise. Engage your core to protect your spine and ensure that the movement remains controlled and focused on the targeted muscles. If you're new to this exercise, consider having a spotter or a trainer to guide you through the correct form and safety measures.

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