Stand in the middle of the hyperextension station. Facing toward the large flat pad, lean forward until your upper thighs are placed on the pad. With your legs straight place your feet under the smaller pad.
When in position, slowly lower your upper body at the waist until it is perpendicular to the floor. Then slowly lift your upper body back to the starting position. At the top of the movement arch your back and hold this position for a second to maximize the peak contraction. Repeat.
Tips - if you do not have access to a hyperextension station you can use a high table or high exercise bench and have a training partner restrain your legs. If you want to add resistance to the exercise you can hold a weight plate to your chest.
source: www.leehayward.com
