Reverse hyperextension
About this exercise
"Reverse hyperextension" targets the Baya muscle group, suitable for beginners. The main load falls on: Lower Back, Glutes. Equipment needed: Bodyweight.
Description
An exercise for developing the muscles of the lower back and buttocks, which removes the axial load from the spine, being a safer alternative.
Instructions
1. Lie on your stomach on a bench or a special exercise machine so that your legs hang down and your pelvis is in the air.2. Put your hands on the floor or on the handles to stabilize.
3. As you exhale, lift your straight legs up to body level or slightly higher.
4. As you inhale, slowly lower your legs to the starting position.
Muscles worked
Primary
Secondary
Warnings
1. Do not make sudden swings with your feet, use controlled movement.2. Do not overextend your lower back at the top point.3. Make sure that the torso support is stable.
