This exercise is used on a regular basis, just for variety, although for beginners and advanced athletes it has a lot of advantages in comparison to a traditional hyperextension. In this exercise, the hamstrings and glutes are worked out better, the load on the back muscles is a bit lower than in the traditional hyperextension. In the lower position muscles should not relax completely. When you exhale, lift your legs upwards at an average pace to the level of parallel with the floor with a 2-3 seconds pause at the top. When you inhale - lower your legs down slowly. It is important to avoid sharp movements and swings during this exercise, as it may cause an injury.