Carefully step onto the back extension device so your upper thighs rest on the hip pad. Your feet should be secured under the ankle pads. Cross your arms over your chest or hold light dumbbells in your hands.

Lower your upper body toward the ground while maintaining a neutral spine. Continue to lower your upper body until you feel a gentle stretch in your lower back.

Exhale and engage your glutes and lower back muscles to lift your upper body back to the starting position. Squeeze your glutes at the top of the movement to support your lower back. Repeat for your desired reps.