Reverse Hyperextension

Setup

1. 01Lie face down on the pad with the hips at the edge and legs hanging toward the floor.
2. 02Hook the ankles into the roller or strap of the swing arm.
3. 03Grip the handles firmly to anchor the upper body.
4. 04Start with the legs hanging down and a light stretch through the hips.

Execution

1. 01Drive the legs up and back by squeezing the glutes.
2. 02Raise until the legs are roughly in line with the torso.
3. 03Pause briefly at the top without hyperextending the lower back.
4. 04Lower the swing arm under control back to the hanging start.

Checkpoints

• -The movement comes from the hips, not from arching the lumbar spine.
• -The pendulum stays controlled with no wild swinging.
• -Glutes contract visibly at the top of each rep.

Common mistakes

• -Kicking violently and letting momentum carry the swing.
• -Overarching the lower back past neutral at the top.
• -Loading so heavy the range becomes a small pulse.
• -Losing grip tension and sliding forward on the pad.