Incline Reverse Hyperextension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Incline Hyperextension
How to: Incline Reverse Hyperextension
- Start by lying face down on an incline bench with your hips and legs extended off the end.
- Anchor your feet to the footpads or the ground.
- With a neutral spine, lift your legs upward until they are in line with your body.
- Hold at the top for a moment, then lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the lift.
- Not keeping the legs straight during the movement.
- Using momentum rather than muscle engagement to lift.
Modifications
- Perform on a flat surface if the incline is too challenging.
- Reduce the range of motion if you experience discomfort.
Tips
- Engage your core to stabilize your spine during the movement.
- Ensure your legs are moving in a controlled manner to avoid strain.
- Focus on squeezing your glutes at the top of the motion.
Incline Reverse Hyperextension Alternatives
Tags
hips
strength
glutes
erector spinae
core stability
body weight