- Position thighs prone on large pad and lower legs 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. Adjust lower leg brace so
pressure is evenly distributed on thigh pad. Begin with no
additional weight and add additional weight gradually to
allow lower back adequate adaptation.
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.