- Position thighs prone on padding. Hook heels on platform
lip or under padded brace. Hold weight to chest or behind neck.
- Raise upper body until hips and waist are fully extended.
Lower body by bending hips and waist until fully flexed. Repeat.
- If weight is positioned behind head, neck extensors act as
- See Arm
Position During Waist Exercises. Position pad high enough
to evenly distribute body weight on thigh but not so high that
range of motion is limited; abdomen should not press on top side
of pad when upper body is lowered. Begin with body weight and
add additional weight gradually to allow lower back adequate
Do not pause or bounce at bottom of lift. Do not lower weight
beyond mild stretch throughout hamstrings and low back. Full
range of motion will vary from person to person. Also see Weighted Back Extension and
Weighted Hip Extension.