How to do reverse hyperextension even without exercise equipment at home

There is an opinion that reverse hyperextension is out of discharge simple exercises to recover from workout.

Fitness trainers claim that this exercise will protect your spine. A serious statement, but why do we need hyperextension in fact and how to do it correctly, you will learn in this article.

Reverse hyperextension is an exercise (as well as a simulator), which will reduce the load in the lower part of the spine and strengthen biceps of the thigh, buttocks and quadriceps.

It is usually performed at the end of a hard workout (especially including squats and deadlift) or as an auxiliary exercise to strengthen the muscles of the back.

Here you will learn the correct technique for performing the reverse hyperextension on a special simulator, fitball, ordinary shop and even on the floor.

An alternative to the simulator can be a bench bench press or any solid surface like a table.

• What muscles work when doing exercise
• Why exercise is useful
  • Leg strength
  • Muscle Strengthening
  • Spinal decompression
  • Gluteus maximus and biceps femoris
  • Progress in performing hyperextension
  • Resistance to Injuries
• How to do reverse hyperextension
• Alternative options for reverse hyperextension
  • 1. On a horizontal bench
  • 2. On an incline bench
  • 3. On a gym ball or BOSU platform
  • 4. On the floor
  • 5. On the gym ball on the bench
• Training program
  • Complex on an adjustable bench
• Recommendations

What muscles work when doing exercise

Reverse hyperextension can be performed on the simulator, on the bench, as well as a fitball or just on the floor. The only question is ensure full hip flexion / extension while the body and lumbar should be motionless.

Thigh biceps, buttocks, quadriceps and lower muscles backs do most of the work at runtime movement.

With large weights, your hip biceps will be forced to shrink harder to complete the first few reps. Having done everything right, you can do the rest inertia.

Biceps hip

The hip biceps are active and help bend your leg while under load. In addition, the athlete must prevent their excessive tensile, which will increase their isometric strength.

Gluteal muscles

The gluteal muscles are active and help lift the hips and legs up. This exercise is ideal for increasing gluteal strength. the muscles.

Straightening muscle

The lumbar performs isometric work, allowing the athlete is in a stable position during execution exercises. If the athlete has a lower back during work, movement, then in the future he may feel pain that is not OK. It is necessary to perform the exercise so that the pelvis was in balance and lifting and holding weight fell on the buttocks the muscles.

Why exercise is useful

This exercise with your own weight will work great biceps thighs, glutes, and lower back muscles.

The training of these muscle groups is usually neglected because trainees during the main lesson pay more attention the work of the muscles of the press.

However, weak lower back is one of the main reasons back pain and injuries regardless of the type of strength training.

Strong lower back and spinal ligaments will help to succeed in any sport. And if you are doing strength training, then you definitely need to incorporate this movement into your training plan.

Ultimately, your posture and coordination will become much better. In addition, you will work out the gluteal muscles and hip biceps, which will give a good shape to the back of your body.

You can perform reverse hyperextension on the floor, but on exercise bench will be more effective because it will have greater range of motion, which will increase productivity your body to workout and give more therapeutic the effect.

Leg strength

Do not be surprised that your hips, buttocks and perhaps the lower back will hurt after several reverse approaches hyperextension.

It will positively affect your back muscular fascial the chain on which the load falls when performing traction, squats and throws a barbell on the chest.

Muscle Strengthening

The difference between reverse hyperextension and most complex multi-joint exercises is that you do not need to perform Valsalva’s maneuver to feel good during his fulfillment.

When the trainer recommends that you inhale on the squat and exhale on rise because breath holding helps stabilize the spine – this is Valsalva’s maneuver.

Also, the initial movement in this exercise Involves and strengthens the muscles of the core.

Spinal decompression

It is possible that you will have to teach your body to relax. muscle groups involved in the exercise at a time when operating weight returns to its original position.

At first it will be unusual, because it goes against the fact what we know about weightlifting.

The clear advantage of this exercise is decompression of the spine and general health aspects.

During exercises with a heavy barbell, a large load, and reverse hyperextension will get rid of some stiffness that appears after a lot of Squats or repetitions of deadlifts.

Gluteus maximus and biceps femoris

Muscle hypertrophy of the buttocks and thighs is the key to strength, endurance, as well as the free performance of exercises such as squats, deadlifts, running, as well as for other movements from everyday life.

When it comes to muscle hypertrophy of the buttocks and hips, trainers and athletes choose a wide range of movements.

Reverse hyperextension can be a great option. in case you want to reduce the load on the central nervous system, lower back or hips, this also minimizes the load on spine and even contribute to decompression of the intervertebral drives.

Progress in performing hyperextension

When it comes to sports, strength, endurance, movement toward cherished goal, hyperextension is an indispensable thing. Back muscle-fascial chain combines muscle groups, designed to extend the hips. Buttocks and thigh biceps working together to perform movement (in addition to muscles, straightening the spine). Together with the strength of these muscles, you can achieve progress in squats and deadlifts, and indeed in any explosive exercise.

Resistance to Injuries

Who likes to get hurt? Definitely not for you and not for yours wards. Strong and elastic hip biceps are the key to Strength growth, reduction and prevention of injuries. If you decide strengthen your lower back, then be sure to take into account weakness and instability in the buttocks and biceps of the thigh (in addition to stability in the lower back and muscles of the cortex). Movements like reverse hyperextension allows coaches and athletes to train the buttocks and hips without load on the spine. It may be useful for athletes who have back problems and seizures happen.

How to do reverse hyperextension

A step-by-step guide on how to do the exercise correctly.

• Step 1: Take a lying position on a bench or on simulator for hyperextension.

The hips should be located on the edges of the simulator plane, so that they can move freely without excessive extension lower back.

• Step 2: The legs should be straight and the muscles of the core strained to minimize stress on the lower back.

Be sure to keep your chest pressed against the pillow so your biceps hips are stretched when you touch the floor with your feet.

• Step 3: Raise Your Legs Using Your Biceps hips and buttocks, with minimal torso movement.

Twitching of the torso will lead to an excessive load on the lumbar the Department.

• Step 4: In addition to focusing on the legs, add smoothness and momentum in some movements.

Although you can perform the exercise in strict accordance, but increased smoothness of movement and some moment allow you to work longer, which will contribute to a better result.

• Step 5: When done, slowly return to starting position.

This will limit any loss of control whenever an athlete finishes the approach, it reduces the load on the lower back.

Alternative options for reverse hyperextension

Exercise machines for reverse hyperextension – expensive equipment for the home gym.

Therefore, you can choose an alternative to feel on yourself benefit from this exercise without a simulator.

On this occasion, there are two options: exercise on the BOSU platform or on any hard surface type of table. In any case, you will need enough space so that the legs can move quietly, and with BOSU platform it will be problematic.

You can use weights or tie weights to ankles to increase the load.

1. On a horizontal bench

If for some reason you don’t have a Romanian chair at home, but but there is a training bench that can be set in horizontal position, then reverse hyperextension – a great alternative to strengthen your lower back muscles and the spine.

Equipment

1. This is a simple move.
2. Lie on a horizontal bench on your stomach.
3. Take a position so that you can freely raise and lower your hips.
4. Grasp the frame or board with your hands.
5. In the starting position, straighten your legs, or bend slightly.
6. Raise your legs as high as possible. Move slowly focusing on the lower back and spine. At the top point can pause.
7. Then slowly lower your legs.

That’s all.

Tips

• Do not let your legs fall by inertia. Follow the movement slow.
• The higher you raise your legs, the longer the curve of movement.
• Do not lower your legs too low. Try not to touch the floor. legs.
• If you have good athletic training, then use weights (or try dumbbells) to increase the load. But it is worth doing if you can perform at least 20 repetitions.
• You can use the reclining bench to enlarge range of motion (be sure to check the equipment for sustainability).

Tips for Beginners

• If you have problems with your back or spine, then consult with a specialist before performing the exercise. It can do more harm than good.
• Always warm up before doing the exercise.
• If you have not performed reverse hyperextension before, then try this exercise on the floor. As soon as you start confidently do 15-20 reps, go to the bench.
• If you find it difficult to raise your legs high, raise them parallel to the floor. You can bend your legs slightly at first stronger.

2. On an incline bench

Lie on your stomach. Your hips should be on the edge of the bench. Place your feet under the surface of the bench. Be extremely be careful! Your legs will hold the weight of the top of your body, so fix them carefully. So you are very work out your hip biceps and buttocks well.

Put your hands on your chest or neck. Keep your back straight while lower and strain while lifting.

Watch the tutorial video.

3. On a gym ball or BOSU platform

In the event that you do not have a bench at home, the best alternative there will be a gym ball.

Lie on the ball, on your stomach, grab something and lift legs. This movement is slightly more complicated because the projectile is unstable, so you have to tighten your core muscles to keep your body on weight and maintain proper position.

The gym ball is a multifunctional equipment for a home that is ideal for hyperextension. Lie on your stomach on the ball. The ball should be on the waistline, but if you are a beginner, then place it near the chest. Rest your feet on the wall, focus on the lower back. The movement is the same as in the previous case.

4. On the floor

This method is suitable for beginners. Exercise has a short motion curve, but it’s better than nothing. Basic version is that only your legs are fixed on the floor, and when extended, the upper and lower parts rise simultaneously body.

5. On the gym ball on the bench

• Muscles: lower back, gluteal muscles
• Auxiliary muscles: rectus and oblique muscles of the abdomen, biceps hips
• Level of training: high
• Exercise Type: Strength

Starting position:

• Lie on the ball so that the abs and pelvis are on it.
• Hands and toes rest on the floor
• Try to keep your back horizontal.

Correct execution

• Slowly raise your legs
• Keep your balance with your hands
• Your body is a straight line from the crown of the head to the toes.
• Pause and return to starting position
• Try not to touch the floor and lift it again
• Do not sway

Tip:

• If you have a bench, then you can put gymnastic ball to one of the edges and do everything that is described above.
• Longer curve
• Grasp the bench frame with your hands to keep your balance
• Don’t fall off the bench

Notes

• No matter which version of the exercise you are doing, perform the movement smoothly, without inertia.
• If you have back pain, then consult with a doctor. Otherwise, it may make matters worse.
• If you are a professional, then you can use pancakes for burdens, but be extremely careful.

Now you know how to perform hyperextension without benches. I prefer a horizontal bench, but if you don’t have equipment, I recommend using a gym ball. is he versatile and suitable for many exercises.

Training program

You can easily insert reverse hyperextension into your workouts 3-4 times a week.

The main thing is to start with small weights, which is basically true for many exercises in the gym.

To get started, do 3 sets of 10-12 reps after strength training. Take a break of 1 minute between sets.

Experienced athletes (anyone who squats with a barbell, 1.5-2 times overweight) can start with pancakes of 10 or 20 kg on both sides.

Doing exercises with large weights can cause discomfort or injury.

In the event that you pursue the goal of developing the back muscle-fascial chain, then increase the working weight by 2-5 kg ​​per a week.

Complex on an adjustable bench

If you have an adjustable bench for bench press, then you You can engage in a program that includes three options performing exercises.

Start with a horizontal bench and try one of three types exercises:

1. Keep your body parallel to the floor for 30-60 seconds.
2. Lower and raise your legs (10-20 reps)
3. Lower each leg alternately (10-20 reps).

You can also increase difficulty by doing exercises on inclined bench, or attaching a burden to the ankles.

Whichever option you choose, make sure your lower back fixed in one position. Movement must be carried out thigh count.

Recommendations

Reverse hyperextension is often performed to increase gluteal muscle activity, their hypertrophy, muscle endurance and force. We recommend that athletes perform a large number of reps per set (12-20), focusing on recovery / muscle growth.

If the goal is to increase strength and hypertrophy muscles, then 10-12 repetitions per repetition with weights will be enough, constituting 25-50% of the working weight in barbell squats (less weight for more reps and vice versa.) I I usually do 3-4 sets of 15-20 reps twice a week.

If you have any questions, feel free to ask them below.

Sources:

• https://athleticmuscle.net/best-reverse-hyperextension-review/
• https://abmachinesguide.com/reverse-hyperextension-on-bench/
• https://abmachinesguide.com/hyperextension-exercise-without-bench/
• https://hansenathletics.com/blog/2019/2/15/benefits-of-the-reverse-hyper-extension-and-alternative-ways-to-perform
• https://www.menshealth.com/fitness/a19520414/reverse-hyper/
• https://homegym-exercises.com/reverse_hyperextension_exercise_ball.html
• https://barbend.com/reverse-hyperextension/