Lie backward on a hyperextension machine, or on your stomach on top of a large box. Your legs should be hanging off the apparatus so your body is folded in half at the waist. Then, using your lower back muscles, raise your legs until they are parallel with your upper body. Perform this drill with a band around your ankles. At the top of the extension, spread your legs and work against the resistance of the band. bring your legs back together and lower them to the starting position.