- Position thighs prone on padding of 45-degree hyper-extension
apparatus. Hook heels on platform lip or under padded brace.
Hold weight to chest or behind neck.
- Lower body by bending hips until fully flexed. Raise or extend
hips until torso is parallel to legs. Repeat.
- Exercise can be performed without added weight until more
resistance is needed. If weight is positioned behind head, neck
extensors act as stabilizers
- 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. Do not lower weight beyond
mild stretch. Full range of motion will vary from person to person.
Also known as Weighted 45-degree Hip Extension. Also see Weighted Hyper-extension and