Reverse Hyperextension

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Reverse Hyperextension Exercise was popularized by powerlifting coach Louie Simmons, founder of Westside Barbell. Simmons developed and refined this exercise to aid in the rehabilitation and strengthening of the lower back and posterior chain after he broke his back. He went on to deadlift more than 600 lbs after being injured. The exercise has since become a staple in strength training and rehabilitation programs. To perform the Reverse Hyperextension start by lying face down on a reverse hyperextension machine or a high bench with your hips past the edge of your support, legs hanging off. Grip the hands on the machine or the bench. Brace your core and lift your legs by contracting your glutes and lower back muscles. Raise your legs until they are parallel to the floor or slightly higher, keeping them straight or with a slight bend at the knees. Squeeze your glutes and pause briefly at the top. Lower yourself under control to the starting position.

Common Mistakes

Do not use too much momentum. This exercise is meant to be done in a contro

Do not use too much momentum. This exercise is meant to be done in a controlled manner, avoiding pain throughout the movement. Do not hyperextend your spine. Do not forget to brace your core to increase the safety of this exercise.

Pro Tips

Slide your body up and down on the support pad to target different spinal s

Slide your body up and down on the support pad to target different spinal segments to improve mobility and zero in on your weakest areas.

Purpose

This exercise is used to restore back health and movement in the spine. It

This exercise is used to restore back health and movement in the spine. It is also used to prevent injuries due to heavy training volume.

Form

Be sure that your spine remains relatively neutral throughout the movement.

Additional Names

Reverse Hyper