Plant your heels firmly under the ankle rolls and lay front down into the extension bench with thighs against the pads. Adjust the pad height to just above your pubic line and below your waist to allow you to properly bend the body. Stand with the body in a straight line and arms either crossed in front of the body or hands, palm down, behind the head (like a traditional sit up position). This is your starting position.
Commence the movement by bending the body down from the waist until you have gone as far as you can and without arching the back over. The body should remain straight and torso tight.
Squeeze the lower back to reverse the body to the starting position whilst maintain tightness in the core and hamstrings.