Reverse hyperextension is an exercise used in bodybuilding and fitness to work out the extensor muscles of the spine.
Unlike classical, reverse hyperextension has one undoubted advantage — including the same array of muscles in the work, its implementation can significantly reduce the load on the spine.
Reverse hyperextension can be performed as a completely independent exercise to work out the muscles of the lower back, or as an auxiliary one — before performing harder exercises, say deadlift. Since the weight of the legs being lifted is less than the weight of the upper half of the body, it is obvious that the load in this exercise is less than in other variants of hyperextensions. This can be considered both a disadvantage of the exercise and an advantage, for example, for those who have poorly developed lower back muscles. And to increase the load, you can use the help of a partner or fasten weights to your ankles.
Reverse hyperextensions are often recommended as a therapeutic option for people with certain lower back problems.
Reverse hyperextension technique
Correct exercise technique:
1. Lie face down on an elevated, horizontal bench with your legs hanging completely over the edge of the bench. Choose a comfortable position so as not to feel discomfort in the groin area. Grasp the opposite edge of the bench with your hands, legs straightened at the knee joint, heels rest on the floor, and the gaze is directed straight ahead. This is the starting position.
2. As you exhale, gently lift your legs until you reach a horizontal position.
3. Having lingered for a fraction of a second in the upper position, while inhaling, smoothly return to the starting position.
It is important:
The movement of the legs should be emphasized smoothly, any jerks remove a decent part of the load from the “target” muscles, and besides, they are fraught with injuries to the lower back.
When performing the exercise, do not turn your head to the sides, do not throw it up while lifting your legs. The gaze should be directed straight ahead.
You do not need to raise your legs above the horizontal level, this is fraught with unpleasant consequences. If the exercise is easy for you, it is better to work with additional weights.
- Classic hyperextensions. In this variation, you lie face down on a horizontal bench, your legs are fixed, and the body rises up in line with your legs.
- Hyperextensions on the bench at an angle of 45 degrees. In this variant, you perform the exercise using an abs bench, while the body in the initial position is at an angle of 45 degrees to the floor plane.
Working muscles during hyperextensions
- gluteal muscles
- lower back muscles
- adductor thigh muscles
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