Reverse hyperextension

This exercise can be performed using a special machine or with various equipment. Since special machines are still rare in fitness clubs, people and trainers improvise as best they can. They make use of hyperextension machines, gymnastics horses, benches, fitballs, various platforms, and stands.

The muscles used in this exercise are the same as those in conventional hyperextensions. However, it is called "reverse" hyperextension because, in this case, the torso is secured while the legs are raised. The primary load is on the glutes and the back extensors. The hamstrings also engage, but to a lesser extent.

This exercise is excellent for stretching the back. It is also very useful for those who experience pain and various issues in the lower back (hernias, protrusions, osteochondrosis). It can be included at the beginning or end of a workout as a warm-up.

If you have a herniated disc, protrusion, or osteochondrosis of the intervertebral discs, this exercise should be a priority.

Nuances and Mistakes

1. Make sure your legs are either fully straight or nearly straight (depending on your flexibility). Bent legs reduce the leverage and decrease the effectiveness of the exercise.

2. If you are not using a special machine for this exercise, you can hold a dumbbell between your feet for added resistance or wear ankle weights.

3. Lower your legs as far as possible to stretch your back, and raise them to the level of your glutes or slightly higher. At the top position, you can pause for 1 second, maximizing the contraction of the glutes. Thus, this exercise can be used at the end of a glute workout for a "finisher."

4. The height of the platform you lie on should match the length of your legs so you can lower them as far down as possible. The lower the platform, the smaller the range of motion and the lower the effectiveness of the exercise.