Reverse Hyperextension is a strength exercise designed to target the muscles in the lower back and glutes. It requires you to place your feet between the pads and lay on the top pad while grasping the handles to hold your position. To complete the exercise, you must flex the hips and pull the legs forward, then reverse the motion by extending the hips and kicking the leg back, avoiding over-extension. Once you have completed the motion, you repeat for the desired number of repetitions. This exercise is great for strengthening and toning the lower back and glutes.
Reverse Hyperextension can be incorporated into workouts as follows:
1. Warm up: Start your workout with a dynamic warm-up routine to prepare your muscles for the exercise. This can include activities such as jogging, jumping jacks, or leg swings.
2. Set up the equipment: Find a reverse hyperextension machine in your gym or use a stability ball if one is not available. Adjust the machine to fit your height and load an appropriate weight.
3. Position yourself: Place your feet between the pads and lie on the top pad, allowing your hips to hang off the back. Grasp the handles to hold your position and ensure stability throughout the exercise.
4. Engage your muscles: To begin the movement, flex your hips and pull your legs forward. Focus on using your lower back and glutes to initiate the motion, while keeping your core engaged for stability.
5. Reverse the motion: After pulling your legs forward, reverse the movement by extending your hips and kicking your legs back. Be careful not to over-extend your hips and stop just short of your full range of motion to avoid strain or injury.
6. Repeat the exercise: Return to the starting position by flexing your hips and pulling the carriage forward as far as you can. Repeat the movement for the desired number of repetitions, typically 8-12 reps per set.
7. Rest and recover: Take a short break between sets to rest and recover. Use this time to hydrate and catch your breath before moving on