Muscle groups



Assume a prone position either in a hyperextension machine or on the glute ham raise developer. The hips should be at the end of the pads, allowing the lifter’s hips to flex freely without the lower back extending and flexing excessively. Lift the legs using the hamstrings and gluteal muscles, with minimal jerking of the upper torso. Jerking of the upper torso in the movement will result in excessive strain being placed on the lower back. When done, be sure to slowly lower the load to the starting position. This will limit any loss of control as a lifter terminates each set, decreasing the amount of stress being placed on the lower back.