Lie prone on the reverse-hyper machine and extend your hips to raise your legs behind you, driving primarily with the glutes and hamstrings. Perform the lift in a controlled arc from the hanging start position to a stopped top position.
How to do the Reverse Hyperextension#
- Position yourself face down with your hips supported on the pad and your legs hanging off the end of the machine.
- Secure your upper body by gripping the machine or its supports for stability.
- Exhale and extend at the hips to lift your legs until they are in line with your torso.
- Hold briefly at the top while consciously contracting the glutes and hamstrings.
- Lower the legs slowly back to the starting position with control, maintaining a neutral lower back throughout.
Muscles worked#
- Primary: Glutes, Hamstrings, Lower back
Common mistakes#
- Using momentum or rapid swinging to lift the legs.
- Overextending and arching the lower back at the top.
- Letting the hips rotate or shift on the pad during the lift.
