라이브러리로시작 
끝 
운동 라이브러리
Reverse Hyperextension
A machine hip extension performed with the torso fixed and the legs swinging, training glutes, hamstrings, and spinal erectors with minimal spinal compression.
하체머신Hip extension
주동근
둔근햄스트링
협응근
척추기립근내전근코어
장비
머신
패턴
Hip extension
준비 자세
- 01Lie face down on the pad with the hips at the edge and legs hanging toward the floor.
- 02Hook the ankles into the roller or strap of the swing arm.
- 03Grip the handles firmly to anchor the upper body.
- 04Start with the legs hanging down and a light stretch through the hips.
수행
- 01Drive the legs up and back by squeezing the glutes.
- 02Raise until the legs are roughly in line with the torso.
- 03Pause briefly at the top without hyperextending the lower back.
- 04Lower the swing arm under control back to the hanging start.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps with light to moderate load.
- -Works well as posterior-chain accessory or low-back-friendly work after heavy deadlifts.
- -Strict, pause-at-top reps are more productive than heavy swinging.