Reverse Hyperextension

Legs · Machine

How to do it

Lie face down on the machine pad with your hips at the edge and your legs hanging; hook your feet between the rollers and hold the handles. Raise your legs by extending the hips until they are in line with your torso, **no further**, squeeze the glutes for a second and lower under control. With the weight on your legs rather than your back, the spine decompresses instead of loading: which is why it is used as recovery work. The classic mistake is swinging your legs from the bottom for momentum.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes

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