Intermediate
Bent-Knee Reverse Hyperextension
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
This can be a great exercise when looking to limit additional loading places upon a lifter''s central nervous system, lower back, or hips, as it minimizes spinal loading and may even help decompress the vertebrae in the spine.
Exercise Instructions
-
Step 1
Lie face down on a stable exercise bench. Grasp the edge of the bench with an underhand grip. The other end of the bench should be just above your waist so that your legs hang freely. Bend your knees and prepare your torso. This is your starting position. -
Step 2
Raise your legs into the air so that your knees are in line with your hips and shoulders. Pause and slowly lower your legs back to the starting position.
Muscle Groups
Bent-Knee Reverse Hyperextension targets Abs, Glutes, Hamstrings, Spinal Erectors as seen below.
Exercise Tips
- Be sure to use control during reps. Don't use thrusting and swinging.
- Do not hyperextend your lower back at the top of the rep.
- Be sure to pause at the top of the rep.
Swiss Ball Hyperextension
Intermediate
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