START: Lie face down a horizontal back extension bench holding the foot pads with your arms to support your torso on the pad. Your hips and legs should hang off the end of the pad at a 90 degree angle.
MOVE: Extend at the hips to raise your legs up to parallel with the floor. Hold this position for a second, then reverse the motion to lower your legs back to the start.
face the bench from the opposite side that you normally would lay face down on the bench holding on to the ankle pads for support your hips should hang off the end of the bench with your legs hanging straight down to the floor keep your legs as straight as possible as you use your glutes and hams to extend it the hips to raise your legs up until your body forms a straight line from head to toe hold this position for a second is you can tract your glutes hams and lower back then slowly lower your legs back to the floor and repeat for reps