1
Position yourself on the decline bench with your back and head supported against the backrest. Secure your feet under the foot pads. Maintain a neutral spine with shoulders relaxed against the bench.
2
Begin in the fully extended position with legs straight or slightly bent at the knees. Grip the handles on either side of the bench for stability. Engage your core for spinal support throughout the movement.
3
Lower your torso by flexing at the hips and waist, allowing your upper body to descend toward your thighs in a controlled manner. Keep your lower back in contact with the bench as long as possible before allowing minimal spinal flexion. Lower until you feel adequate stretch in the hip flexors and lower back.
4
Contract your quadriceps and core muscles to drive your torso back up to the starting position. Extend through the hip flexors and core to return to full extension without hyperextending the lower back. Maintain control throughout the upward movement.