Basic Back Extension

Adjust the pad so your hips are on top of it, allowing you to bend freely at the waist.

Place your feet firmly against the foot supports. Cross your arms over your chest or place them behind your neck.

Slowly and controlledly lower your upper body down as far as is comfortable, keeping your back straight.

Raise your upper body back up until your body forms a straight line. Squeeze your glutes and lower back at the top.

Do not overextend your back. Repeat the movement.