Fix the ankles in a glute-ham bench or similar with the pad on the upper thighs. Keeping the back extended, bend at the hip to hang straight down. From this starting position, extend the hip to bring yourself up to a position above horizontal in which the hip and entire back, including the upper back, are extended completely.
 
For unweighted hip extensions, placing the hands behind the head is recommended to help encourage better extension of the upper back. For weighted hip extensions, hold the weight in the form of a barbell or dumbbell behind the neck to ensure better resistance and better reinforce upper back extension. Weight can be held in the form of a barbell, dumbbells or similar hanging in the arms, but this limits range motion.
 
Purpose
The hip extension both strengthens the spinal extensors and improves their stamina in maintaining back extension, and strengthens the glutes and hamstrings.
 
Programming
Unweighted hip extensions can be performed every training day with about 3-4 sets of 10-20 reps. Unweighted extensions and holds in the extended position can also be performed during the warm-up to help prepare the hips and back for training. Weighted hip extensions can be performed 1-2 days/week with 8-15 reps.
 
Variations
The tempo of the movement can be changed and a pause in the extended position and/or bottom can be added.