Reverse Hyperextension Machine

How to adjust

Adjust the pad height so your hips sit right at the edge, allowing your legs to hang freely and swing without hitting the floor.
Load weight plates onto the posts on the swinging lever arm and secure them with plate collars.

Lie face down on the pad, gripping the handles in front, positioning your hips at the edge so your legs hang down through the lever.
Swing your legs backward and up until they're in line with your torso.
Pause briefly, then lower under control back to the starting stretch, without letting the plates slam.
If your strength or your grip runs out, lower the legs to the bottom and end the set there rather than forcing another rep.
Getting off: wait until the loaded lever has stopped swinging, push your hands into the pad to slide back toward the head of the bench, plant both feet on the floor, and only then stand up.

Grip the front handles securely and keep your torso pinned to the pad throughout, since the swinging loaded lever generates real momentum that can pull you off the pad if you let go.
Don't hyperextend the lower back at the top.
Control both the lift and the lowering.