1 - Face down on a flat bench with your hips at the edge and your legs extended straight behind you. Ensure your feet are together and hanging off the bench.
2 - Reach forward and grasp the sides of the bench, near the headrest, to stabilize yourself. Your hands should be gripping the bench firmly.
3 - Begin the exercise by squeezing your glutes (buttocks) and lower back muscles. This action will lift your legs upward.
4 - Lift your legs as high as you comfortably can while keeping them straight. Focus on using your lower back and glute muscles to perform the movement. You should feel a contraction in your lower back as you raise your legs.
5 - Slowly lower your legs back down to the starting position, but do not allow them to touch the ground. Maintain control throughout the movement.
6 - Perform the desired number of repetitions. Aim for 10-15 repetitions or adjust based on your fitness level.
