Reverse Hyperextension

A machine-based exercise that targets the hip flexors and hamstrings by flexing the hips and pulling the legs forward against resistance.

Instructions

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. Your upper body should be supported by the pad with your hips positioned at the edge of the machine.
3. To begin the movement, flex the hips, pulling the legs forward toward your body.
4. Continue until your thighs reach approximately a 90-degree angle with your torso.
5. Reverse the motion by extending the hips, kicking the leg back.
6. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
7. Return by again flexing the hip, pulling the carriage forward as far as you can.
8. Repeat for the desired number of repetitions.

Tips

• Focus on smooth, controlled movement without jerky motions or swinging.
• Avoid extreme hip extension as this can lead to lower back strain.
• This exercise is excellent for hip flexor strengthening and hamstring development.
• The machine provides support and safety compared to other hip flexion movements.
• Control the negative (extension) portion to maximize the training stimulus.
• Start with lighter weights to master the movement pattern before progressing.