Reverse hyperextension - advantages over the classics

Reverse hyperextension is a variation of the traditional back muscle exercise (hyperextension) with a slight difference. In the classic version, you fix the legs and lift the body, but in the opposite, on the contrary, your body is fixed, and the muscles work by raising the legs. Due to this difference in technique, the exercise becomes safer for the spine, and the emphasis is shifted from the lower back to the muscles of the hips and buttocks.

Work of muscles

First of all, performing reverse hyperextensions is aimed at developing the muscles of the back surface of the body.

Reverse hyperextension - advantages over the classics
Working muscles.

In particular, these are the muscles of the hips, buttocks and back:

  • large gluteal muscles;
  • hip biceps, semi-tendon muscles;
  • extensors of the back, square muscles of the lower back.

The function of stabilizing the position of the body is performed by the muscles of the press, hands are working in static (you hold onto the support with them).

Some athletes try to make the exercise more functional and additionally load the middle gluteus muscle. To do this, in theory, you need to spread your legs to the sides during their lifting. This does not make sense, since the load on the middle buttocks still remains negligible, which means that the exercise does not affect their development.

In this case, the pressure on the joints increases many times, and the movement becomes potentially dangerous.

During the execution of reverse hyperextension, movement occurs in only one joint - the hip. It is quite large and strong, so the exercise allows you to use significant weighting if necessary. However, in order to completely protect yourself from injuries and make the exercise as comfortable as possible, you need a quality workout. Within a few minutes, rotate the pelvis, do squats without weight and step in place, raising your knees high.

Reverse hyperextension - advantages over the classics

Advantages of exercise

Inverse hyperextensions are great for both beginners and experienced athletes. In particular, exercise is recommended for girls, as it purposefully loads the buttocks and back of the thighs.

This exercise has several advantages compared to the classical version of hyperextension:

  • Due to the shift in the emphasis of the load from the lower back to the muscles of the legs and buttocks, you can use a greater burden. This leads to faster and more pronounced muscular development.
  • The risk of spinal injury is minimal.

    Reverse hyperextensions are considered one of the therapeutic exercises in the presence of back pain and clamps caused by a sedentary lifestyle. Of course, if you have serious diseases of the spine, it is better to discuss the exercise with your doctor.

  • The exercise does not clog the back. You can safely put reverse hyperextension in front of a deadlift or squats with a barbell. While the classic version of the movement is performed after basic exercises.


Inverse hyperextension can be done on a special simulator, Roman chair, bench and on any other surface on which you can lie on your stomach and lower your legs. Regardless of which simulator you choose, your press will serve as a reference point.

So, fix the position of the body with your hands, firmly holding the treadmill or bench with your palms. Now you are ready to start the exercise.

  1. Slightly lift your legs off the floor, straining your hips and buttocks.

    This is the starting position. During the exercise, the muscles should not completely relax.

  2. As you exhale, lift your legs together until you feel a peak in muscle contraction. Legs should be raised no lower than to a straight line with the body. Emphasize stress on the buttocks and hips - mental control is very important.

  3. Hold in the extreme position for a second, then slowly inhale your legs in the starting position as you inhale.
  4. Repeat 12-15 times. Rest for 1 minute and do another 2-3 sets.

Despite the fact that beginners can immediately start classes with some weights, approach responsibly to the selection of a suitable weight. Do not take too heavy dumbbells or weights, as in this case you will not be able to perform the movement with the perfect technique.

Always remember that quality is more important than quantity.

This exercise has become widespread in the field of physiotherapy exercises. This is due not only to the fact that it strengthens the muscles of the back, but also to the fact that it perfectly stretches the spine. For this purpose, it is included at the end of the training complex, and then perform an additional series of stretch marks without the use of simulators.

Important points

In order to achieve the ideal technique for performing reverse hyperextension, observe the following rules:

  • Do not turn on the muscles of the body while lifting your legs.

    This not only makes the exercise ineffective, but can also cause lower back injury. Also, be careful not to overstrain your neck. This can cause muscle strain. Keep your head straight and do not lean it back.

  • If you have fully mastered the movement and easily perform the maximum number of repetitions, complicate the task by using weights.

    To do this, hold a small dumbbell or weighted ball between the feet. You can additionally fix the weight with the help of ropes. In those cases when it is not possible to make a full approach with weights, just lower the weight to the floor and finish the muscles with repetitions without weights.

  • Adhere to the maximum specified amplitude and do not let the leg muscles relax at the lowest point.
  • To put more weight on your hip biceps, roll your toes inward with your feet.

  • Avoid repetition due to jerking and inertia. If you are tired, it is better to finish the exercise or lose weight. Rocking can cause injury.
Reverse hyperextension - advantages over the classics
A variant of the exercise with a fitball.

Performing reverse hyperextension is a great way to work out the buttocks, thigh biceps and back extensor muscles.

With a good amplitude of movement, the muscles receive not only a load in the positive phase of movement, but also a qualitative stretch in the negative.



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