This exercise is used to strengthen the lower back and also provide a good stretch in the hamstrings. This exercise is similar to the good morning, but works your muscles a little differently.
Begin by securing your ankles into the hyperextension bench. Next, lie down on the machine face down with your thighs resting on the pads. Cross your arms in front of your chest or hold your hands behind your neck like the sit up position. Start to bend forward at your hips, but keep your back straight. Continue to lower your body until you feel a stretch in your hamstrings. Next, raise your torso back to the starting position and squeeze your glutes at the top. Repeat this movement for a set number of repetitions.
Once you have mastered this exercise, you can make it more difficult by holding a weight plate across your chest.