Setup: A reverse hyper table or other apparatus that will allow you to bend at the waist and where your feet do not touch the floor. Step into or attach the weight device around the ankles. It is a weighted movement; if your facility does not have a dedicated reverse hyper machine, hold a dumbbell or medicine ball between the ankles.
Position: Lay face down with a suitable anchor for your hands to grasp. Lay off of the equipment to where you can bend 90 degrees at the waist.
Movement: Keeping the upper body flat and still, straighten the body by lifting the legs, activating the glutes and low back. Keep the knees straight and feet together. Lower the legs under control, pause, and repeat.
