Reverse Hyperextension: The Perfect Exercise For Better Hamstrings

reverse hyper extension

Reverse Hyperextension is known to be a splendid powerlifting and bodybuilding exercise, which also involves the promotion of strength and conditioning. Also known as the reverse hyper, this workout is considered a great alternative to the classic Romanian Deadlifts. It is chiefly responsible for the working of your posterior chain, which includes your hamstrings, glutes, and lower back muscles. This workout involves using a suitable reverse hyper machine, with every piece of equipment having completely distinct features. Your choice of an ideal reverse hyper machine solely depends upon the recommendations of your trainer.

It serves as a great alternative to deadlifts, as in those exercises, your lower back is entirely unsupported, thus putting a lot of stress on your spine. But in reverse Hyperextension, your lower back remains in a neutral position, thus resulting in minor injury or wear and tear. Also, the reverse hyper is responsible for improved squat and deadlift performance. Additionally, this exercise is considered safe as it completely prevents the rounding of your lower back, thus avoiding any risk for injury or strain. These benefits of reverse Hyperextension make it stand out from all the other exercises and, therefore, should be added to your workout routine.

The guide on Reverse Hyperextensions given below consists of all the relevant information required to ace the performance of this exercise in a flash.

How To Perform The Reverse Hyperextension Efficiently:

The information about reverse hyper ranging from step-by-step instructions to variations given below would be perfect in guiding you all the way through. Thus, do not forget to read this article until the end and implement the information provided to attain the maximum benefits.

Step By Step Instructions:

1. Initially, you must lie down on the hyper reverse machine with your stomach and upper body on the bench and your hips not.

2. Allow your legs to hang straight down in the direction of the ground while holding the handles provided in the equipment to keep your upper body in position.

3. Now, while contracting your lower back muscles, hamstrings and glutes, lift your legs until they are parallel to the ground.

4. Now, lower your legs back down to the starting position.


Tips To Keep In Mind:

1. Always make sure to undergo a quick yet efficient warm-up session before performing the reverse hyperextensions. This should be done to prevent the risk of any injury or strain and brace the targeted muscles.

2. While letting your legs hang straight down towards the ground, remember to engage your abs to keep your spine neutral and support.

3. Always keep the movement of lifting your legs smooth and in a controllable manner.

4. Avoid kicking your legs up as the solid momentum would take work away from the targeted muscle groups. This could also result in injury to your lower back.

Variations Of Reverse Hyperextensions:

If you are incredibly comfortable with the performance of the classic reverse hyperextensions, feel free to try out the given variations for a bit of twist:

#1. Reverse Hypers Using A Stability Ball

If you cannot get hold of a hyper reverse machine, feel free to grasp a stability ball for the performance of this exercise. This is regarded as one of the most convenient ways of performing reverse hyperextensions, as you can easily do this workout at home. An additional tip to remember is that the larger the stability ball, the more effective the exercise is.

Step By Step Instructions:

1. Initially, lie down on a stability ball while simultaneously placing your hands on the ground or getting hold of fixed, unmovable equipment. Remember to keep the ball under your hips and abdomen.

2. While keeping your upper body in a neutral position, raise your legs off the floor so that it is aligned with your body.

3. Lower your feet back down to return to the starting position.


#2. Reverse Hypers Using A Gym Bench

If you cannot get access to a hyper reverse machine, this exercise will come in handy for you.

Step By Step Instructions:

1. Firstly, you are required to lie down on a gym bench with your upper body actually on the bench; your feet were resting on the ground, and your legs upright. Your abdomen and chest should be rested on the bench, while your hip and pelvis should be at the end.

2. Now, lift the legs until they are parallel to the ground.

3. Then lower your legs back down to return to the starting position.