![]() ![]() Your lower back, hamstrings, and glutes are the drivers of this movement, but your hips are extending powerfully during each repetition. Reverse hypers - as they’re commonly called - are to your posterior chain what the pull-up is to your upper back muscles and lats. The reverse hyperextension lets you work your hammies and glutes without taxing your grip or loading up your joints. Those exercises are effective, but they require a lot of weight, and, in the case of the RDL, you’re limited by your grip strength (even with lifting straps). You can build strong glutes and hamstrings with various exercises - the good morning, Romanian deadlift (RDL), and even hip thrust. ![]() Note: Use the reverse hyperextension machine if you can, as it lets you maximize the three benefits below comfortably and with the most optimal range of motion. Video can’t be loaded because JavaScript is disabled: Equipment Demo – The Reverse Hyper () Benefits of the Reverse Hyperextensionīelow are three benefits of performing reverse hyperextensions (any of the below variations). Let your legs gently bounce back up after your first rep. Do not, however, jerk your lower back to raise your legs. Hold the top position of the movement for one second, and then lower your legs back down with control.įorm Tip: It’s ok to use a little momentum to get your legs from the starting position to the contracted position. Flex the muscles in your hamstrings, glutes, and lower back to raise your legs from below your hip line to above the hips. Step 2 - Lift Your Legs Courtesy of Rogue Fitness on YouTubeīrace your core and straighten your legs. Whichever piece of equipment you choose, your legs should be dangling off the end of the bench.įorm Tip: Your hips should be set at the end of the pads so that they can flex freely without the lower back extending and flexing excessively. If you don’t have access to either piece of equipment, you can lay down on a flat bench and wrap your arms underneath it to stay in place. Step 1 - Get Set Up Courtesy of Rogue Fitness on YouTubeĪssume a prone position either in a hyperextension machine or on the glute-ham raise developer. How to Do the Reverse Hypertensionīelow is a step-by-step guide on how to properly set up and perform the reverse hyperextension. Speak with your physician if you have any concerns. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Reverse Hyperextension Sets, Reps, and Programming RecommendationsĮditor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional.Who Should Do the Reverse Hyperextension. ![]() ![]() Muscles Worked by the Reverse Hyperextensionå.It’s simple, effective, and easily scaled.īelow, we’ll go over how to do the reverse hyperextension and break down some of the more popular variations and alternatives. And few moves build up these muscles quite like the reverse hyperextension - a movement that has you extend your legs up behind you as you lay face down on a bench. Though each muscle serves a function on its own, combined, this trio makes up a decent portion of your core and supports your spine. Your lower back, glutes, and hamstrings are the foundation of your body. ![]()
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