Reverse Hyperextensions

Tone Your Glutes, Hamstrings and Lower Back

By Stephen E. Alway, Ph.D., FACSM

Thanks to genetics, sitting at the computer all day and other lifestyle factors, it’s not uncommon for many women to have softer, undeveloped glute and hamstring muscles. But the good news is that simple exercises like reverse hyperextensions can add tone and strength to your glutes, hamstrings and lower back. If you are already regularly weight training, the reverse hyperextension is a great exercise to use as a pre-exhaust or finisher.

While you can utilize a traditional hyperextension machine to do this exercise, you can also perform it with an adjustable bench. Here’s how to perform the bench version:

Reverse Hyperextension on a Bench

1. Position the bench at about a 45-degree angle. Adjust the angle based on your height and what feels comfortable to you.

2. Lie with your torso on a bench, so that your pelvis is on the bench but your hips and thighs hang off the back. Grip the side of the bench to keep your torso stable.

3. Keep the knees straight and raise your legs by extending your hips and contracting the glutes. Raise your legs until they are in a straight line with the rest of the body. Then return to the start position.

4. Repeat the sequence for 10-15 repetitions. Keep the motion slow and controlled throughout the exercise.

Reverse hyperextension may increase hip flexor and hamstring flexibility a little. However, the greatest benefit of this exercise is that it will greatly improve, shape, strengthen and firm your gluteal and hamstring muscles. In fact, you may find that your lower body exercises all will seem a bit easier in a few weeks, and that will have a lot to do with the indirect improvements that you obtain by doing reverse hypextensions.

References

1. Tikkanen O, Haakana P, Pesola AJ et al: Muscle Activity and Inactivity Periods during Normal Daily Life. PLoS One 2013;8:e52228.
2. Moore, K.L. and A.F. Dalley. Clinically orientated Anatomy, Fourth Edition. Lippinot, Williams & Wilkins, 1999; pp. 467-474; 554-560; 563-571.
3. Kang SY, Jeon HS, Kwon O et al: Activation of the gluteus maximus and hamstring muscles during prone hip extension with knee flexion in three hip abduction positions. Man Ther 2013.
4. Ono T, Higashihara A, Fukubayashi T: Hamstring functions during hip-extension exercise assessed with electromyography and magnetic resonance imaging. Res Sports Med 2011;19:42-52.
5. Ekstrom RA, Osborn RW, Hauer PL: Surface electromyographic analysis of the low back muscles during rehabilitation exercises. J Orthop Sports Phys Ther 2008;38:736-745.
6. Arab AM, Ghamkhar L, Emami M et al: Altered muscular activation during prone hip extension in women with and without low back pain. Chiropr Man Therap 2011;19:18.

Illustrations by William Hamilton, CMI