Reverse Hyperextension

Execution

1. Lie face down on the pad with your hips at the edge, gripping the front handles securely.
2. Exhale and swing your legs back and up until they are in line with your torso.
3. Don't hyperextend the lower back at the top; stop once the body is in a straight line.
4. Inhale and lower your legs back down under control to the starting stretch, without letting the plates slam.
5. Keep a secure grip on the handles for the whole set; the loaded lever generates real momentum, and letting go mid-rep can pull you off the pad.
6. If your strength or your grip runs out, lower the legs to the bottom and end the set there rather than forcing another rep.
7. Getting off: wait until the lever has stopped moving, push back toward the head of the pad with your hands, set your feet on the floor and only then stand up.

Quick cues

• Keep a firm grip throughout.
• Stop when the body is in one line.
• Don't arch the back further at the top.
• Lower slowly, don't let it slam.

Common faults

• Fault: Hyperextending the lower back to swing the legs higher

  Fix: Stop once the body forms a straight line from shoulders to legs, and drop the weight if it still takes an extra arch to get there.

• Fault: Letting go of a handle with one hand when tired

  Fix: Lower the weight before the grip tires enough to let go; the loaded arm still has momentum that can pull you if you release mid-rep.

• Fault: Swinging the legs up with a jerky kick instead of an active glute and low-back squeeze

  Fix: Slow down, pause at the top and feel the glutes contract before lowering.

• Fault: Letting the plates slam at the bottom

  Fix: Lower over 2-3 seconds and ease into the starting stretch.