Long Lever Lying Back Extension

Adjust the leverage machine so your hips are securely positioned on the pad and your upper body is supported in a face-down position. Extend your legs straight behind you and keep your core engaged. Slowly lift your upper body by extending through your lower back and hips until your body forms a straight line. Avoid overextending at the top. Pause briefly while squeezing your lower back and glutes, then lower yourself back down in a slow, controlled motion.

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