Set-up: Find an appropriate apparatus and adjust the settings so that your hips rest on the top of the pad, with you feet secured.
Lift: Lower your torso under control and, without swinging or rounding the upper back, return to the start position.
Emphasis: Do not raise your torso too far. At the top of the range of motion, your ankles, hips and head should form straight line. Do not use momentum.
Instructions and effects for the Back Extensions exercise 
