Use a comfortable flat surface with back support
💡 Pro tip: Place a small towel under lower back to monitor neutral spine
Mat or padded floor space
Safety: Keep lower back pressed to floor throughout movement
Regressions for building up strength
Keeping knees bent reduces lever arm
One limb at a time reduces complexity
Smaller range of motion easier to control
Progressions for advanced athletes
Adding light weight increases resistance
Band tension adds difficulty
Isometric hold increases time under tension
Full body anti-extension challenge
When you can do 12-15 reps per side with perfect form and no lower back arch for 3 sets