Reverse Hyperextension
Reps20 times
Calories burned123 kcal
LevelMedium
Changing duration and load is available in our application
Set to a suitable weight. Lie down on the machine, grasp the handles and place your feet between the supports as shown in the image. Start moving with your feet forward. Change direction and move your legs as far back as possible. At the end point, try to linger for a while. Move your feet forward as far as you can. Repeat as many times as required.
How to perform the exercise
20 times
123 kcal
Control your movement and do not rush.
01
Setup
Set an appropriate weight.
02
Starting position
Lie on the machine, grab the handles and place your feet between the pads.
03
Start movement
Begin the movement by pushing your legs forward.
04
Extend back
Change direction and extend your legs back as far as possible; hold briefly at the end point.
05
Repeat
Move your legs forward as much as you can. Repeat the required number of reps.
Variants
Beginner
Use light weight and control the range.
Middle
Work with moderate weight, holding at the end point.
Professional
Increase weight and perform smoothly.
Which muscles are working
Hips, glutes and back
Benefits of the exercise
Strength
Builds hip and glute strength.
Balance
Improves lower back control.
Simply
Helps train the posterior chain.
Contraindications
Acute pain in the back, hips or knees.
Recent injuries to the spine, hips or knees.
Medical prohibition of strength training.
Recommendations
Weight
Choose a comfortable weight.
Hold
Hold at the end point.
Tempo
Move smoothly.
