Start
End
Reverse Hyperextension
هايبر إكستنشن عكسي
Target Muscles
Blue = primary · Gray = secondary
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- 1
Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
- 2
To begin the movement, flex the hips, pulling the legs forward.
- 3
Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
- 4
Return by again flexing the hip, pulling the carriage forward as far as you can.
- 5
Repeat for the desired number of repetitions.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
