Reverse Hyperextensions
Reverse Hyperextensions are a lower back exercise and primarily target the erector spinae muscles. To a lesser degree, they also work the glutes and hamstrings.
Equipment
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Introduction
Reverse Hyperextensions are a highly effective exercise primarily targeting the posterior chain, including the glutes, hamstrings, and lower back muscles. This movement is particularly beneficial for enhancing lower body strength, improving hip extension, and promoting spinal health. Unlike traditional hyperextensions, reverse hyperextensions involve lifting the legs while the upper body remains stationary, which reduces spinal compression and makes it a safer option for individuals with lower back concerns. Incorporating reverse hyperextensions into your training regimen can aid in injury prevention, enhance athletic performance, and contribute to overall muscular development and balance.Execution
How to Execute Reverse Hyperextensions
Setup
- Position yourself on a reverse hyperextension machine or a flat bench with your hips at the edge.
- Grip the handles or the sides of the bench for stability.
- Allow your legs to hang down towards the floor, keeping them straight and together.
Execution
- Engage your core and glutes to prepare for the movement.
- Lift your legs upward until they are in line with your torso, or slightly higher if flexibility allows.
- Hold the top position for a brief moment, squeezing your glutes and lower back muscles.
- Slowly lower your legs back to the starting position in a controlled manner.
Finishing
- Complete the desired number of repetitions.
- Carefully dismount from the machine or bench.
- Perform any necessary stretches or cool-down exercises to relax the targeted muscles.