Lie face down on the pad with your hips at the edge and your torso supported, legs hanging free below. Starting with your legs hanging straight down, swing them up and back until they are in line with your torso, squeezing through your glutes and hamstrings to drive the motion rather than kicking with momentum. Unlike a standard back extension, your torso stays fixed here and the movement happens entirely through your hips and legs, which keeps the load off your lower back. Lower your legs under control back to the hang rather than letting them drop, and keep your grip on the handles steady throughout.