Do you want to make your home exercises more interesting? You can add reverse hyperextension at home to your lower body workout routine.
The movement, also known as reverses hypers, builds your body strength and improves your body coordination.
The exercise targets your lower body, focusing more on your glutes, hamstrings, and lower back.
You can perform reverse hyperextension at home on a bench or stability ball or use a machine.
The bench can do if you can’t access a machine because it’s expensive or occupies a lot of space.
HOW TO DO REVERSE HYPEREXTENSION AT HOME PROPERLY
- Lay with your face facing downwards and lay your stomach at the end of the bench. Only your upper body and the stomach should be on the bench. Find a secure place to hold under the bench. Engage your abs for spine stability and support.
- Your hips should hang with your legs straight down on the floor. Extend your hips to straighten your legs, raising them over the ground. You need to contract your lower back, glutes, and hamstrings while lifting your legs.
- Maintain controlled movements until your legs are parallel with the ground.
- Slowly lower your legs and repeat.
You can repeat the moves with your knees bent, which will activate your glutes even more. The straight legs put more emphasis on the hamstrings. Both are effective, so you can decide to alternate. Also, the bench’s bent knee option offers more range of motion.
REVERSE HYPEREXTENSION AT HOME MUSCLE WORKED
Use reverse hyperextension at home to work out your lower back muscles, glutes, and hamstrings. The lower back muscles include the erector spinae.
GLUTES
The glutes comprise three muscles: the gluteus maximus, gluteus medius and the gluteus minimus. It is the strongest and largest muscle group in the body. They are also known as the butt or the hips, which are the large flesh muscles of the buttocks.
The gluteus maximus is responsible for hip and thigh movement. Therefore, it works as the thigh extensor and assists in lateral rotation.
It is also responsible for the shape and size of the buttocks. You use them mainly when more force is required, such as running or jumping.
The gluteus medius lies between the gluteus maximus and minimus, fan-shaped. They work similarly to the gluteus minimus.
The minimus is the deepest and smallest of the glutes, with a similar shape to the medius. Both work to abduct and medially rotate the lower limb. The muscles also secure the pelvis of the opposite limb from dropping.
Exercising on the glutes reduces knee injuries and supports the lower back during lifts. In addition, the muscle gives an excellent pelvic alignment, providing more propulsion on movements.
HAMSTRINGS
Hamstrings are in the back of your thigh and start from your hip and insert into the knee. The hamstrings tendons attach them to the bones in your pelvis, knee, and lower leg.
You use the hamstrings for knee flexion and coordinate with your glutes to extend your hips.
Exercising on the hamstrings helps reduce injuries, preventing lower back pain. In addition, they help improve an upright posture, increasing your body flexibility.
When performing the reverse hyperextension at home, you activate your muscles by contracting them to raise your legs from the ground.
ERECTOR SPINAE
The erector spinae comprises a group of muscles and tendons that lie on each side of the spine length. They start from the hips extending to the base of the skull.
Their crucial role is to help with side-to-side rotation and help maintain a straight back. They also help in the extension of your back. In addition, they provide first protection to a stable spine, allowing extension of the spinal joints, lateral flexion, and rotation.
There are many benefits of exercising the erector spinae. For example strengthening the muscle means heavier listings, and you can make explosive power moves and rotations.
In performing reverse hyperextension at home, they help keep your lower back still and stable to lift your legs.
BENEFITS OF REVERSE HYPEREXTENSION AT HOME
IMPROVES AN UPRIGHT POSTURE
The reverse hyperextension at home workout engages your spine, keeping it active between the movements. A neutral spine improves your posture. Moreover, strong glutes and lower back play a significant role in maintaining a good upright posture.
BUILDS STRENGTH IN YOUR LOWER BACK
When correctly done reverse hyperextension at home can strengthen your lower back.
The lower back muscles help to maintain a neutral spine during the exercises. The erector spinae, on the other hand, helps avoid spinal flexion during the workouts.
HELP TO REDUCE LOWER BACK PAIN
Improving your core and lower stability reduces the chances of injuries to your lower back muscles. Furthermore, strong glutes increase your body strength and stability and reduce injury risk.
ALTERNATIVEs TO REVERSE HYPEREXTENSION AT HOME
You can look for similar workouts that target the same muscles to alternate your movements. Here are workouts that target the same muscles as reverse hyperextension at home.
BARBELL GOOD MORNING
The exercise works out your hamstrings, glutes, abs, back, and core. You need only a barbell.
How to do barbell good morning:
- Place the barbell of a weight you can control on your shoulders. Stand with your legs shoulder-width apart and slightly bend your knees.
- Activate your shoulder blade as you engage your core while breathing in.
- Hinge at the hips to form a curvature on your lower back as you breathe out. Keep the bar tight around your traps.
- Lower until your upper body is parallel to the ground, then stand back up as you inhale.
BANDED GOOD MORNING
The workout targets a group of muscles on your back. They include hamstrings, gluteus maximus, erector spinae, and lower back muscles.
You need a resistance band to perform the exercise.
How to do banded good morning:
- Place the resistance band around your body. Step the bottom with your feet as you place the top part around your shoulders by your neck.
- Slightly lower to a bent position with your feet shoulder-width apart. Keep your torso parallel with the ground, knees slightly bent, and hinge on the hips. Keep a neutral spine as you evenly distribute your weight through your feet. Squeeze your glutes as you slightly push your hips backward.
- Raise back to a standing position and continue to perform more reps.
REVERSE HYPEREXTENSION MISTAKES TO AVOID
OVERDOING THE REPS
The reverse hyperextension at home looks and feels like an easy exercise; therefore, you can be tempted to do many reps. Also, you can tend to involve your lower back to increase the range of motion. This should be a big no! If you fail to feel your glutes, you apply much of your lower back.
USING THE WORKOUT MOMENTUM
The exercise involves the lower back, glutes, and hamstrings contraction and engagement. Involve the tension of the muscles and not the weight. Make controlled movements to ensure your muscle’s engagement and a beneficial workout.
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