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Reverse Hyperextension

Strength · Gym machines · Intermediate
Reverse Hyperextension, starting positionReverse Hyperextension, end position

How to do it

  1. Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
  2. To begin the movement, flex the hips, pulling the legs forward.
  3. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
  4. Return by again flexing the hip, pulling the carriage forward as far as you can.
  5. Repeat for the desired number of repetitions.

Works

Hamstrings

Also: Calves, Glutes

When to stop

Stop and rest if you feel chest pain or pressure, are more short of breath than you'd expect, feel dizzy or faint, or have sudden pain. If chest pain or faintness doesn't pass when you rest, call 911.

Photos and steps from free-exercise-db (public domain). Back to your plan