Reverse hyperextension: an effective exercise for the back and glutes.

Reverse hyperextension: an effective exercise for the back and glutes.

November 29, 2023, 1:15 PM Moscow time Audio version: Your browser does not support the audio element.

You have two options, but one of them is more suitable for experienced athletes.

Before training, it is important to make a plan, make a list of exercises, consider their technique and features. It will also be mandatory to study errors, which will help avoid injuries and improper distribution of loads. Back training can consist of different movements to change the muscle group of emphasis. If you need an exercise for your lower back and glutes, the reverse hyperextension is a great option.

trainer-expert in the gym of the Pride Fitness network of fitness clubs

“It is important to note that, unlike the classic version of the exercise, the load on the spine is reduced during reverse hyperextension.”

Benefits of exercise

The movement is produced by the gluteal muscles, the spinal extensors, the quadratus lumborum and the hamstrings. The lats and abdominals are also involved in the work, they allow you to stabilize the position during the movement.

Exercise helps strengthen the muscles in the back and lumbar region. This in turn helps improve posture and also prevents back pain, hernias and hip problems. Reverse hyperextension develops glute and hip strength and improves back flexibility.

Read about the classic version of hyperextension here:

An excellent exercise to strengthen the back and glutes. How to perform hyperextension correctly?

Reverse hyperextension in the simulator.

To perform this, you will need special equipment, which could be a reverse hyperextension simulator or a regular hyperextension bench, on which you will need to lie in the opposite direction.

Execution technique

Lie on the machine so that your pelvis is directly over the bench and your legs and hips hang off the floor. Your gaze should be directed forward. Firmly grip the bench or handrails with your hands. As you exhale, slowly raise your straight legs (a slight bend in the knees is allowed), squeeze your gluteal muscles. Raise your legs until they are parallel to the floor. Stay in this position for 5 seconds and, as you inhale, gently lower your legs. Be sure to control the position of the body, it must be motionless. Breathe evenly, do not hold your breath during exercise.

Photo: Yanina Kolpakova

Reverse hyperextension on the ground.

You just need a mat, a support and some free space. This option is suitable for beginners and for home workouts.

Execution technique

Lie face down on the mat, grab a support with your hands, it can be a chair, sofa or any other piece of furniture. You can simply fold them in front of you. Bend your legs at the knees, creating an angle at the knees close to a straight line. As you exhale, lift your legs off the floor and raise them until you feel a contraction in your buttocks. Make sure your body is pressed against the mat and remains still. The legs rise and fall slowly, without jerks. When backing up, do not lower your legs sharply.

Photo: Yanina Kolpakova

Typical errors in the execution technique.

Incorrect leg raise height. A shorter amplitude will prevent additional stress on the spine.Movable upper body. When raising your legs, you should not activate your core muscles, as there is a risk of injury to your lower back.Sharp jerks. Try to raise and lower your legs gently.Excessive load. Since this exercise works the lower back, it is recommended to perform no more than three or four sets of 15 repetitions each.Lack of preparation. We recommend performing this exercise at the end of the workout, when the gluteal and back muscles are well warmed up.

Photo: Yanina Kolpakova

Contraindications

Back pain; back injuries, hernias, lumps; serious problems with the spine; core muscle weakness; diseases of the cardiovascular system.

Do it correctly and for your own pleasure, then the path to success will be more pleasant.

Find a back workout video in the gym here:

Video

A Weightlifter’s Top 4 Exercises for a Strong Back in the Gym

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