How To Use The Reverse Hyper

Reverse Hypers

Purpose:

  • Build Spinal Erector and Glute Strength
  • Spinal Decompression

Prime Movers:

  1. Spinal Erectors (Back)
  2. Glutes (Hips)

How To Do Reverse Hyperextensions

  • Set up on a Reverse Hyper Machine with your feet hooked and the front of your hip crease placed against the edge of the pad.
  • Begin by flexing your glutes to lift your legs up behind you, and allow the weight to rock back down as you relax.
  • As your swings increase so that your legs extend backward in line with your body, pull your head back towards your feet arching your back and flex your lower back musculature hard.
  • Then control the weight back down and allow it to swing forward as you lower your head back in front of you.

By arching your back at the top with your head raised you will allow for a better, more complete contraction in your spinal erectors; and as the weight lowers, rounding your back, lower your head to allow for the greatest amount of stretch to occur. This full motion promotes spinal health while strengthening your entire spinal erector chain.


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