Bar Band Single Leg Reverse Hyperextension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Stick
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.3
- Alternate Names
- Single Leg Reverse Hyperextension
How to: Bar Band Single Leg Reverse Hyperextension
- Start by lying face down on a bench with your pelvis positioned at the edge.
- Grab the stick with both hands for support.
- Extend one leg straight back while keeping the other leg on the ground.
- Lift the extended leg until it is parallel to the ground, squeezing your glutes at the top.
- Slowly lower the leg back down and repeat for the desired number of repetitions before switching sides.
Common Mistakes
- Arching the back excessively during the lift.
- Not engaging the core and glutes properly.
- Using momentum instead of controlled movement.
Modifications
- Perform the exercise without the stick for those with lower strength.
- Reduce the range of motion if experiencing discomfort.
Tips
- Keep your core engaged throughout the movement.
- Ensure the movement is slow and controlled to maximize muscle engagement.
- Focus on squeezing the glutes at the top of the movement.
Bar Band Single Leg Reverse Hyperextension Alternatives
Tags
hips
glutes
strength
core
hamstrings
rehabilitation