Yeah, Yeah, Yeah … y’all all want stronger a sexier glutes and hamstrings, but very few know that it can be done with a variety of movements. Only a few can target the glutes and hams simultaneously while also limiting the load that is placed on the lower back. The reverse hyperextension can help you isolate the glutes and hamstrings without overloading the body with additional pulling volume.
Reverse hypers will also assist in improving the hip hinge pattern necessary for deadlifts, running, squatting, jumping, and so on. If you are unable to hinge at the hip while keeping your spine in a neutral position, the reverse hyper can help develop the hinge and also create strength so that they can progress to movements like weighted good-mornings, RDLs, and squats.
Lower back injuries are common in everyday life as well as in the gym, especially while performing deadlifts, cleans, snatches, squats and running where extension of the hip and keeping a stable and neutral lumbar spine. Strength, power and function in the glutes and hamstrings will help you with better overall mobility, flexibility and endurance to keep you bullet proof to injuries during training and your activities of daily living.
Here is an easy way to perform reverse hyperextensions for beginners, or if you do not have a reveres hyperextension machine handy by using a flat bench and a physioball.
● Lie on a flat bench on your stomach.
● Move where your hips are at the end of the bench.
● Grab the frame or the board.
● At the starting position, straighten your legs, or with a slight bend in your knees.
● Lift your legs as high as you can. Perform the motion slowly and focus on your spine and lower back. At the top position, you can hold your lower body for a moment.
● Then, slowly lower your legs.
● That’s it!