Reverse hyperextension is an effective exercise for the back and glutes

Reverse hyperextension is an effective exercise for the back and glutes

It has two variants of execution, 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. Obligatory will also be the study of errors, which will avoid injuries and incorrect distribution of loads. Training for the back can consist of different movements to change the accent muscle group. If you need a lower back and gluteal exercise, the reverse hyperextension is a great option.

Expert gym trainer for the Pride Fitness chain of fitness clubs

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

Benefits of the exercise

The movement is due to the gluteal muscles, spinal extensors, quadriceps lumborum and biceps femoris. Also involved in the work are the broad muscles and abs, they help stabilize the position during the movement.

The exercise helps to strengthen the muscles of the back and lumbar region. This, in turn, helps to improve posture, as well as prevent back pain, hernia formation and hip problems. Reverse hyperextension develops the strength of the gluteal muscles and hips, and improves back flexibility.

Reverse hyperextension in an exercise machine

To perform will need special equipment, it can be a trainer for reverse hyperextension or an ordinary hyperextension bench, in which you will need to lie in the opposite direction.

Technique of execution

• Lie down in the exercise machine so that the pelvis is directly on the bench, and the legs and hips hang down and do not touch the floor. Your gaze should be directed straight in front of you.
• Grasp the bench or handrails firmly with your hands.
• As you exhale, slowly lift your straight legs up (slight bending at the knees is allowed), tense your gluteal muscles.
• Raise your legs until they are parallel to the floor. Hold in this position for 5 seconds and smoothly lower your legs down on an inhalation.
• Be sure to watch the position of the body, it must be immobile.
• Breathe evenly, do not hold your breath during the exercise.

Reverse hyperextension on the floor

Here you need only a mat, a support and a little free space. This option is suitable for beginners and for home training.

Tehnika

• Lie on the mat face down, grab the support with your hands, it can be a chair, sofa or any other piece of furniture. You can just fold them in front of you.
• Bend your legs at the knees, creating an angle at the knee close to straight.
• As you exhale, lift your feet off the floor and lift them up until you feel a contraction in your glutes.
• Make sure your body is pressed against the mat and remains stationary.
• Raise and lower your legs slowly, without jerking.
• Do not throw your legs down sharply when you reverse the movement.

Typical mistakes in technique

• Incorrect height of leg raise. Shortened amplitude will avoid additional load on the spine.
• Moving the upper body. When lifting the legs, you can not include the muscles of the body, as there is a risk of injury to the lower back.
• Sharp jerks. Try to raise and lower your legs smoothly.
• Excessive load. Since this exercise works the lumbar area, it is recommended to perform no more than three or four sets of 15 repetitions each.
• Lack of training. We recommend performing this exercise at the end of a workout, when the muscles of the buttocks and back are well warmed up.

Kontrindikācijas

• back pain;
• back injuries, herniated discs, protrusions;
• serious spinal problems;
• cortical muscle weakness;
• diseases of the cardiovascular system.

Exercise properly and in your pleasure, then the path to success will be more pleasant.