Technique
Lie face down on a reverse hyperextension machine with your hips positioned at the edge of the pad. Lower your legs below the pad, then lift them up as high as possible while keeping your legs straight. Lower back to starting position.
A posterior chain exercise that targets the glutes, hamstrings, and lower back through reverse hyperextension movements to improve hip extension and lower back strength.
Lie face down on a reverse hyperextension machine with your hips positioned at the edge of the pad. Lower your legs below the pad, then lift them up as high as possible while keeping your legs straight. Lower back to starting position.
Begin lying face down on the reverse hyperextension machine with hips positioned at the edge of the pad and legs lowered.
Return to the starting position after completing the reverse hyperextension movement, maintaining control throughout.
Keep legs straight, lift legs high, engage glutes, control the movement
Bending knees, not engaging glutes, rushing the movement, poor hip positioning
Increase weight, add resistance, perform variations, or extend hold time.
Reduce weight, perform bodyweight version, or practice basic hip extension.
Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, hips, or knees. Keep your legs straight throughout the movement.