Reverse Hyperextension

What is Reverse Hyperextension:

The Reverse Hyperextension is a spinal extension exercise commonly used in calisthenics and gymnastics that primarily works the spinal erectors and glutes. It involves extending the hips while lying face down on a reverse hyperextension machine, bench, or a box large enough to allow the knees or entire legs to hang off relaxed, with around 90 degrees of hip flexion. Unlike traditional hyperextensions that involve the upper body, reverse hyperextension emphasizes the lower body, making it a great bodyweight exercise for strengthening the lower back and glutes.

Key Benefits:

  • Size and Strength: Works the erector spinae and glutes, improving muscle size and strength.
  • Functional Strength: Improves spinal extension strength, hip extension strength, core stability, and overall fitness, improving performance in daily activities and sports.
  • Convenience: Pull at whatever, like the machine's handle or the side of the box or bench, simultaneously as you extend your hip or lift your legs for better movement efficiency.

Variations:

  • Bird Dog: A core stabilization exercise challenging the spinal erectors in particular.
  • Back Extension: A core exercise that works primarily the erector spinae by raising the upper body to facilitate lumbar spine hyperextension.
  • Arch Body Pulse: A core exercise targeting the erector spinae, which involves raising the upper body and legs simultaneously.

How to perform Reverse Hyperextensions:

  • Starting Position: Lie face down on a reverse hyperextension machine, a bench, or a large box with your hips at the edge of the surface and your legs hanging off. Grip the handles or sides of the bench/box for support.
  • Execution: Initiate the movement by lifting your legs behind you by contracting your glutes and lower back, bringing them parallel or slightly above your hips— hyperextending your lumbar spine. Hold this position briefly, then return to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Execution Efficiency: Pull at whatever, like the machine's handle or the side of the box or bench, simultaneously as you extend your hip or lift your legs for optimal performance.

    • Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Decreasing the lever - tucked legs or tucked legs to straight legs
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Adding resistance - wearing an ankle weight
    • Progressing to a harder variation/exercise