Firmly grip the sides or the front of the bench for stability, keeping your upper body straight and aligned with your hips.
Slowly lift your legs upward as high as you can, keeping them straight and together, until they are parallel or slightly above parallel to the floor.
Hold this position for a second, ensuring to squeeze your glutes at the top of the movement.
Gradually lower your legs back to the starting position, ensuring to maintain control and not let them drop rapidly. Repeat the exercise for your desired number of sets and reps.
Pro Tip
Control Your Movements: A common mistake is to use momentum or to perform the exercise too quickly. This can lead to lower back strain. Instead, focus on controlling your movements, lifting and lowering your legs slowly and deliberately. Engage Your Core: Another important tip is to engage your core throughout the exercise. This will not only help to protect your lower back, but will also maximize the effectiveness of the exercise. Avoid Hyperextension: When lifting your legs, be careful not to hyperextend your back. Your legs should lift until they are in line with your body, but not beyond this point. Hyperextension can lead to lower back injuries. Regular Breathing: Don't hold your breath during the exercise. Ensure