Reverse Hyperextension

The decompressive glute builder — build powerful glutes and hamstrings while protecting and rehabilitating your lower back

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Extension (Dynamic)
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Erector Spinae, Lower Back
Equipment	Reverse Hyperextension Machine
Difficulty	⭐⭐ Intermediate
Priority	🟢 Accessory/Rehab

Movement Summary

Key Benefits

• Decompression: Traction on the spine during movement (unique!)
• Glute focused: Intense glute activation with minimal spinal stress
• Rehab-friendly: Can strengthen posterior chain with injured back
• High volume: Can do lots of reps without fatigue-induced form breakdown

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🎯 Setup

Machine Adjustment

1. Pad height: Adjust so when you lie prone, your hips are JUST off the front edge
   • Hips should be unsupported, hanging in space
   • Torso fully supported on pad
2. Body position: Lie face down, torso on pad, hips hanging off edge
3. Grip: Grab handles firmly (prevents sliding during movement)
4. Leg position: Legs through the pendulum/strap system
   • Depending on machine: ankle straps, pendulum arm, or roller pad
5. Starting posture: Legs hanging down, slight stretch in glutes/hamstrings

Equipment Setup

Component	Position	Notes
Pad Height	Hips just off front edge	Critical for proper movement
Weight (if applicable)	Start light (0-20 lb)	Most machines have weight horn
Strap/Pendulum	Secure around ankles/calves	Should feel secure, not cutting circulation
Handles	Within easy reach	Need to grip firmly throughout

Setup Cue

"Lie so your hip bones are just hanging off the edge — your torso is locked in place, only your legs will move"

Body Positioning

Position	Description	Why It Matters
Torso	Fully on pad, locked in place	Creates stable base, allows decompression
Hips	Hanging off edge, unsupported	Allows full ROM in hip extension
Grip	Firm on handles	Prevents sliding, creates full-body tension
Head	Neutral or resting on pad	Prevents neck strain

Machine Types

Westside Barbell Style (Standard)

Feature	Description
Design	Pendulum arm with weight horn
Weight	Plates loaded on arm
Best For	Progressive overload, versatility

Most common in powerlifting/strength gyms

Strap/Band Style

Feature	Description
Design	Ankle straps connected to resistance
Weight	Bands or cable attachment
Best For	Home gyms, accommodating resistance

DIY versions often use this setup

DIY/Bench Setup

Feature	Description
Design	GHR machine or flat bench + bands
Weight	Resistance bands around feet
Best For	No reverse hyper machine available

Can mimic movement on GHR or high bench with bands

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Setting up for dynamic hip extension

1. Torso locked on pad, hips hanging off edge
2. Legs hanging down toward floor (relaxed)
3. Slight stretch felt in glutes and hamstrings
4. Arms gripping handles firmly
5. Breathing: Normal breathing, relaxed

Feel: Stretch in posterior chain, stable torso

Key point: Starting position has legs BELOW body level — this creates the stretch and decompression

Visual: Legs hanging like a pendulum at rest

⬆️ Raising Legs (Hip Extension)

What's happening: Swinging legs up via glute and hamstring contraction

1. Contract glutes and hamstrings to swing legs upward
2. Legs rise in arc motion (pendulum swing)
3. Continue until legs are in line with torso (parallel to floor) OR slightly above
4. Keep movement smooth and controlled — not jerky
5. Breathing: Exhale as legs rise

Tempo: 1-2 seconds (smooth, powerful swing)

Feel: Intense glute and hamstring contraction

Critical: Don't swing too high — stop when glutes are fully contracted (parallel or just above)

Common range: Legs from hanging (below) to parallel with torso

Cue: "Squeeze your glutes to swing your legs up like a pendulum"

⏸️ Top Position

What's happening: Peak contraction of glutes

1. Legs parallel to floor (or slightly above)
2. Glutes maximally contracted
3. Hamstrings engaged
4. Lower back neutral — not hyperextended
5. Brief pause (1 second) or continuous motion

Don't overextend: Going too high hyperextends the spine — stop at parallel

Visual check: Body should be relatively straight, not arched

Feel: Maximum glute squeeze, hamstrings tight

Variation: Some hold for 1-2 seconds (isometric), others use continuous motion

⬇️ Lowering Legs (Eccentric)

What's happening: Controlled descent, stretching posterior chain

1. Let legs swing back down in controlled manner
2. Don't drop — control the descent (resist gravity)
3. Return to starting position (legs hanging below)
4. Feel stretch in glutes and hamstrings
5. Breathing: Inhale as legs lower

Tempo: 2-3 seconds (slow, controlled)

Feel: Stretch in glutes/hamstrings, decompression in lower back

Critical: This is where the DECOMPRESSION happens — the weight of your legs pulls your spine, creating traction

Benefit: The eccentric with hanging legs gently stretches the spine (therapeutic)

Finish: Legs hanging, ready for next rep

Key Cues

Primary Cues

• "Lock your torso, swing your legs" — only the legs move
• "Squeeze glutes to lift, control the descent" — active up, controlled down
• "Parallel at the top, then back down" — defines safe ROM
• "Feel the stretch at the bottom" — ensures decompression benefit

Tempo Guide

Goal	Tempo	Example
Strength	2-0-2-1	2s up, no pause, 2s down, 1s stretch
Hypertrophy	2-2-3-1	2s up, 2s hold, 3s down, 1s stretch
Rehab/Pump	1-0-2-2	1s up, no pause, 2s down, 2s stretch
Endurance	1-0-1-0	1s up, no pause, 1s down, continuous

Breathing Pattern

Phase	Breathing	Why
Starting	Normal, relaxed	No need for bracing (torso is stable)
Raising	Exhale	Facilitates contraction
Top	Hold or normal	Maintain tension
Lowering	Inhale	Relax into stretch

Decompression Mechanics

The reverse hyper's unique benefit:

Why it matters: Unlike regular back extensions where your spine is compressed, the reverse hyper DECOMPRESSES the spine as your legs hang and swing down. This can be therapeutic for disc issues.

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes (Maximus)	Hip extension — swinging legs up	█████████░ 95%
Hamstrings	Assist hip extension, stretched at bottom	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Erector Spinae	Stabilization (isometric)	██████░░░░ 60%
Lower Back (Multifidus, etc.)	Spinal stability during leg swing	█████░░░░░ 55%

Stabilizers

Muscle	Role
Core	Prevents excessive torso movement
Lats	Helps lock torso in place via grip

Muscle Emphasis

To emphasize glutes: Hold at top for 2s, focus on squeeze, moderate weight To emphasize hamstrings: Slower eccentric (4s down), deeper stretch at bottom For rehab: Light weight, 20-30 reps, focus on decompression stretch

Comparison to Similar Exercises

Exercise	Glute Activation	Hamstring Activation	Spinal Stress
Reverse Hyper	Very High (95%)	High (85%)	Low (decompressive)
Back Extension (45°)	High (80%)	Moderate (70%)	Moderate
Hip Thrust	Very High (95%)	Moderate (60%)	Very Low
Romanian Deadlift	High (85%)	Very High (95%)	Moderate

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Swinging too high	Legs go way above parallel	Hyperextends lumbar spine	Stop at parallel — glutes should be fully contracted there
Moving too fast	Jerky, ballistic swinging	Momentum, not muscle; injury risk	Controlled tempo (2s up, 2s down)
Hips too far forward	Hips on pad, not hanging off	Can't get full ROM, no decompression	Adjust position — hips should be OFF the pad
Not gripping handles	Sliding forward during movement	Unstable, can't generate force	Grip firmly throughout
Going too heavy too soon	Using max weight before mastering	Poor control, spinal stress	Start light, master pattern first
Not using full stretch	Short ROM at bottom	Misses decompression benefit	Lower legs fully, feel the stretch

Most Common Error

Swinging legs too high (hyperextension) — just like regular back extensions, going past parallel compresses your lower back. The magic happens from hanging (stretched) to parallel (contracted), not beyond.

Self-Check Checklist

• Hips hanging OFF the pad edge (not on pad)
• Gripping handles firmly throughout movement
• Legs swing from below to parallel (not higher)
• Movement is smooth and controlled (not jerky)
• Feeling intense glute contraction at top
• Feeling stretch and decompression at bottom

Form Check Visual Cues

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🔀 Variations

By Loading

Bodyweight/Light (Beginner)

Aspect	Details
Load	Just legs, or 0-20 lb on machine
Difficulty	Easiest
Best For	Learning movement, rehab, high reps
Volume	15-30+ reps

Perfect for: First-timers, post-injury rehab, pump work

Moderate Weight (Hypertrophy)

Aspect	Details
Load	25-70 lb on machine arm
Difficulty	Moderate
Best For	Muscle building, strength-endurance
Volume	12-20 reps

Perfect for: Most intermediate trainees, glute development

Heavy (Strength)

Aspect	Details
Load	70-150+ lb on machine arm
Difficulty	Advanced
Best For	Maximum glute/hamstring strength
Volume	8-15 reps

Perfect for: Advanced lifters, strength focus

Note: Louie Simmons (inventor) used 200+ lbs for sets of 8-10

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
Slow Tempo	3s up, 2s hold, 4s down	Max time under tension
Moderate Weight	30-60 lb	Optimal hypertrophy zone
Higher Volume	15-20 reps	Metabolic stress, pump
Pause at Top	2-3s hold	Peak contraction emphasis

Sample: 4 sets of 15-20 reps, 40 lb, 3-2-4-1 tempo

Strength Focus

Variation	Change	Why
Heavier Load	70-120 lb	Build max strength
Lower Reps	8-12 reps	Strength adaptation
Controlled Speed	2-0-2-0	Power, control

Sample: 3-4 sets of 10-12 reps, 80 lb

Rehab/Recovery

Variation	Change	Why
Very Light	0-10 lb	Decompression focus
High Reps	25-50+ reps	Blood flow, recovery
Extra Stretch	Pause 2-3s at bottom	Maximize decompression
Daily/Frequent	Can do 5-7x/week	Active recovery

Sample: 2-3 sets of 30-50 reps, minimal weight

Used by: Powerlifters for back rehab/recovery between heavy sessions

Advanced Variations

Variation	Key Difference	When to Use
Single-Leg Reverse Hyper	One leg at a time	Fix imbalances, increase difficulty
Isometric Hold	Hold at parallel for 10-30s	Build static strength
Banded Resistance	Add bands for accommodating resistance	Increase difficulty at top (peak contraction)
High Rep Pump Sets	50-100+ reps	Recovery, blood flow, endurance

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	8-12	90s-2min	70-120 lb	1-2
Hypertrophy	3-4	15-20	60-90s	30-70 lb	2-3
Endurance/Pump	2-3	20-30+	45-60s	0-30 lb	3-4
Rehab/Recovery	2-3	30-50+	60s	0-20 lb	4-5

Workout Placement

Program Type	Placement	Rationale
Lower body day	End of workout	Accessory for glute/hamstring pump
Deadlift day	After deadlifts	Rehab/recovery for spine
Full-body	After main lifts	Posterior chain finisher
Recovery day	Standalone	Light, high-rep for blood flow

Programming Note

Louie Simmons (Westside Barbell) recommended reverse hypers after EVERY lower body session for spinal health. Many powerlifters do 100+ reps daily for recovery.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	2-3 sets of 15-20
Intermediate	2-3x/week	3-4 sets of 15-25
Advanced	3-7x/week	Varies (heavy 2x, light recovery daily)

Note: Can be done more frequently than most exercises due to decompressive nature

Supersets & Pairings

Great to pair with:

• Leg curls — double hamstring hit
• Ab wheel rollout — posterior + anterior core
• Calf raises — lower body finishing circuit
• Back extensions — comprehensive posterior chain

Sample Weekly Structure

Day	Exercise	Sets x Reps	Purpose
Monday (Heavy Lower)	1. Squat 2. RDL 3. Reverse Hyper (moderate)	4x5 3x8 3x20 @ 40lb	Strength, then pump
Wednesday (Recovery)	1. Reverse Hyper (light)	2x50 @ 10lb	Active recovery, decompression
Friday (Volume Lower)	1. Deadlift 2. Leg Curl 3. Reverse Hyper (heavy)	5x3 3x12 4x12 @ 80lb	Strength accessory

Progression Strategies

Strategy	Implementation	Timeline
Rep progression	Add 2-5 reps per session	2-3 weeks
Weight progression	Add 5-10 lb when you hit top of rep range	Weekly
Volume progression	Add 1 set every 2 weeks	4-6 weeks
Tempo variation	Increase pause at top (1s → 2s → 3s)	2-3 weeks

Special Applications

For Powerlifters:

• Post-heavy squat/deadlift: 2-3 sets of 30-50 reps (light) for recovery
• 2x per week heavy (4x12 @ 70-100 lb) for strength
• Daily light sets (100+ reps total) for cumulative volume

For Bodybuilders:

• 3-4x per week, 15-20 reps with moderate weight
• Focus on glute squeeze at top (2s hold)
• Pair with hip thrusts and RDLs for complete glute development

For Rehab:

• Daily or 5-6x per week
• Very high reps (30-100 per set), minimal weight
• Focus on stretch at bottom (decompression)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Glute Bridge	No reverse hyper machine, beginner
45° Back Extension	Similar pattern, more accessible
Hip Thrust	More glute focus, less hamstring
Banded Hip Extension (standing)	Home alternative, minimal equipment

Progressions (Harder)

Exercise	When Ready	Link
Single-Leg Reverse Hyper	Mastered bilateral, want unilateral	Same machine, one leg
Glute-Ham Raise	Want knee flexion component
Weighted Beyond Bodyweight	Reverse hyper too easy at 20+ reps	Same exercise, add weight

Alternatives (Same Goal, Different Movement)

Glute-Focused Alternatives

Alternative	Equipment	Emphasis
Hip Thrust	Barbell, bench	More loading capacity, peak contraction
Glute Bridge	Barbell or bodyweight	Floor-based, similar pattern
Cable Pull-Through	Cable machine	Hip hinge with constant tension

Hamstring Alternatives

Alternative	Equipment	Why
Glute-Ham Raise	GHR machine	Adds knee flexion, harder
Nordic Curl	Partner or anchor	Eccentric hamstring strength
Romanian Deadlift	Barbell/dumbbells	Functional hinge pattern
Leg Curl	Machine	Isolation

Rehab/Decompression Alternatives

Alternative	Equipment	Benefit
Hanging from pull-up bar	Bar	Simple spinal decompression
Inversion table	Inversion table	Full-body decompression
Cat-Cow stretch	None	Spinal mobility

Note: Nothing perfectly replicates the dynamic decompression of reverse hyper

DIY Alternatives (No Machine)

Setup	How to Do It	Effectiveness
GHR + Bands	Lie on GHR backwards, bands around feet	Good substitute
Bench + Bands	Lie on high bench, hips off edge, bands	Decent substitute
Table + Ankle Weights	Same concept, ankle weights instead of machine	Okay for light work

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Generally SAFE, but start light	Begin with 0 weight, 20-30 reps
Disc herniation	Usually beneficial (decompressive), but individual	Medical clearance first, very light
Hip impingement	Flexion/extension may aggravate	Reduced ROM, avoid if painful
Recent back surgery	Depends on surgery type	Medical clearance required
Pregnancy	Prone position late-term	Stop after first trimester

Unique Safety Profile

Unlike most lower back exercises, the reverse hyper is often THERAPEUTIC for back pain due to its decompressive nature. Many people with disc issues report relief. However, individual response varies — always start light.

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue/pump)
• Radiating pain down legs
• Numbness or tingling
• Increased pain after session (mild soreness okay, pain not okay)

Injury Prevention

Strategy	Implementation
Start light	First session: 0-10 lb, 2 sets of 15-20 reps
Master position	Ensure hips are off pad edge before adding weight
Control the swing	Never ballistic — smooth and controlled
Don't hyperextend	Stop at parallel, don't swing legs way up
Progress slowly	Add 5-10 lb per week MAX

Safe ROM Guidelines

Your Condition	Safe Bottom Position	Safe Top Position
Healthy back	Full hang (legs below body)	Parallel to floor
Back sensitivity	Partial hang (not full stretch)	Parallel or slightly below
Post-injury rehab	Minimal ROM initially	Just above neutral

Rehab & Prehab Use

The reverse hyper was INVENTED by Louie Simmons after a severe back injury. It's one of the best rehab exercises:

For Low Back Rehab:

• Start with 0 weight, 2 sets of 30-50 reps
• Focus on decompression at bottom (2-3s pause)
• Gradually add weight as pain decreases
• Can do daily for recovery

For Injury Prevention:

• 2-3x per week after heavy lower body training
• Light weight (20-40 lb), high reps (20-30)
• Promotes spinal health, disc hydration

Success stories: Countless powerlifters have used reverse hypers to rehab serious back injuries and return to heavy lifting.

Contraindications

Condition	Why	Alternative
Severe spinal stenosis	Extension may worsen	Avoid, use flexion-based exercises
Acute disc herniation	Need medical assessment first	Wait, get clearance
Unable to lie prone	Position not possible	Use back extensions or hip thrusts

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension (concentric), Flexion (eccentric)	90-110° flexion to extension	🟡 Moderate
Spine (Lumbar)	Decompression (unique!)	Minimal active movement	🟢 Low (beneficial)
Knee	Minimal (slight flexion usually)	Very little	🟢 Very Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion to full extension	Can swing legs freely	Hip flexor stretches
Hamstring	Moderate flexibility	Comfortable hang position	Gradual stretching

Joint-Specific Considerations

Hip Joint:

• Primary mover in this exercise
• Dynamic flexion to extension creates glute/hamstring work
• Open-chain movement (feet not fixed) = less joint stress
• Very joint-friendly due to no impact

Lumbar Spine:

• Experiences DECOMPRESSION during descent (unique benefit)
• Traction effect can increase disc space, promote healing
• Minimal active spinal movement (torso locked)
• Lower stress than back extensions or deadlifts

Decompression Explained:

When legs hang down → Weight pulls on pelvis → Pelvis tilts →
Gentle traction on lumbar spine → Disc spacing increases →
Blood flow improves → Healing promoted

This is why Louie Simmons called it "the back saver"

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❓ Common Questions

What makes reverse hypers different from regular back extensions?

Reverse Hyper:

• Torso fixed, legs move
• DECOMPRESSES the spine (traction)
• More glute-focused
• Pendulum/swinging motion
• Often used for rehab

Back Extension:

• Legs fixed, torso moves
• Compresses or neutral spine
• More erector-focused
• Hinging motion
• General strength exercise

The decompression is the key difference — reverse hypers can actually help heal back issues.

Can I do reverse hypers if I have a bad back?

Often yes, but start carefully:

Many people with disc issues, herniations, and chronic back pain find reverse hypers therapeutic. The decompression can promote healing.

Protocol:

1. Get medical clearance if you have serious issues
2. Start with ZERO weight, 2 sets of 20-30 reps
3. Focus on the stretch at bottom (decompression)
4. If it feels good, continue and gradually add weight
5. If it increases pain, stop and consult a professional

Success rate: Very high — Louie Simmons rehabbed a broken back with this exercise.

How high should my legs go?

Stop at parallel to the floor (legs in line with torso).

Going higher hyperextends your lumbar spine, which defeats the purpose. The glutes are fully contracted at parallel — no need to go higher.

Visual cue: At the top, your body should be relatively straight (slight upward slope okay), not arched.

How much weight should I use?

Start light, progress slowly:

Training Level	Starting Weight	Target Weight
Beginner	0-10 lb	20-40 lb
Intermediate	20-30 lb	50-80 lb
Advanced	40-60 lb	80-150+ lb

General rule: You should be able to do 15-20 controlled reps. If you can't, it's too heavy.

Louie Simmons (inventor) worked up to 200+ lbs for sets of 8-10, but he was one of the strongest people alive.

Can I do these every day?

Yes! Unlike most exercises, reverse hypers can be done daily due to their decompressive nature.

Daily protocol:

• Light weight (0-20 lb)
• High reps (30-100 total)
• Focus on recovery, blood flow, decompression

Heavy training: 2-3x per week with moderate-heavy weight

Many powerlifters do light reverse hypers after EVERY training session (5-7x per week) for spinal health.

What if I don't have a reverse hyper machine?

DIY options:

1. GHR machine + bands: Lie backwards on GHR, bands around feet
2. High bench + bands: Hips off edge, bands provide resistance
3. Ankle weights: Less effective but better than nothing

True alternatives:

• 45° Back Extension — similar pattern
• Hip Thrusts — better glute builder
• Glute Bridges — accessible everywhere

Nothing perfectly replicates the decompression benefit, but you can build glutes/hamstrings other ways.

Reverse hyper vs. glute-ham raise — which is better?

Different tools:

Reverse Hyper:

• Pure hip extension
• Decompressive (rehab-friendly)
• Easier to load progressively
• Better for high reps
• More glute-focused

Glute-Ham Raise:

• Hip extension + knee flexion
• More hamstring involvement
• Harder (bodyweight is challenging)
• Better for hamstring strength
• No decompression

Ideal: Do both! They complement each other perfectly.

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📚 Sources

Biomechanics & Invention:

• Simmons, L. (Westside Barbell) — Inventor of the Reverse Hyperextension Machine — Tier B
• Biomechanics of Reverse Hyperextension (Powerlifting research) — Tier B

Muscle Activation:

• ExRx.net Exercise Analysis — Reverse Hyperextension — Tier C
• Glute Activation Studies — Contreras, B. — Tier A

Programming:

• Westside Barbell Methods — Simmons, L. — Tier B
• Conjugate Method Programming — Tier B
• NSCA Essentials of Strength Training — Tier A

Rehab & Spinal Health:

• McGill, S. (2015). Back Mechanic — Spinal loading analysis — Tier A
• Spinal Decompression Research — Tier A
• Physical Therapy Applications — Tier B

Practical Application:

• EliteFTS Articles — Simmons & Wendler — Tier C
• Squat University — Technique Analysis — Tier C
• Powerlifting Community Experience — Tier C

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For Mo

When to recommend this exercise:

• User wants to build glutes and hamstrings
• User has access to a reverse hyper machine (uncommon in commercial gyms)
• User has lower back issues and wants rehab/prehab (WITH medical clearance)
• User is a powerlifter or strength athlete
• User wants high-volume posterior chain work with low fatigue

Who should NOT do this exercise:

• No access to reverse hyper machine → use alternatives
• Severe acute back injury → wait for medical clearance
• Conditions worsened by extension → individual assessment needed

Key coaching cues to emphasize:

1. "Hips hang OFF the pad — only your torso should be supported"
2. "Grip the handles tight — don't slide forward"
3. "Swing your legs from below to parallel — squeeze glutes at the top"
4. "Control the descent — feel the stretch and decompression at bottom"
5. "Stop at parallel, don't hyperextend past that"

Common issues to watch for in user feedback:

• "I feel it in my back, not glutes" → Likely swinging too high (hyperextending)
• "It feels unstable" → Hips probably not positioned correctly (too far back on pad)
• "My back hurts after" → May be going too heavy too soon, or hyperextending
• "I don't have this machine" → Offer alternatives (back extensions, hip thrusts, DIY with bands)

Programming guidance:

• Can be done frequently (2-7x per week depending on intensity)
• Pair with: Leg curls, ab work, calf raises
• Great after: Heavy squats or deadlifts (for recovery)
• Typical frequency: 2-3x heavy, optional daily light for recovery
• Volume: 15-50 reps depending on goal (lower for strength, higher for rehab)

Progression signals:

• Ready to progress when: 3 sets of 20 with current weight, perfect form, strong glute contraction
• Regress if: Pain (not fatigue), form breaking down, hyperextending
• Progress to: Heavier weight, single-leg variation, glute-ham raise

Red flags:

• Hyperextending at top → cue "stop at parallel," reduce weight
• Ballistic/jerky movement → slow down, control tempo
• Sliding forward → grip handles, reposition hips
• Increased back pain → assess position, reduce weight, may need medical eval

Teaching progression:

1. Set up machine properly (hips off edge)
2. Start with 0 weight, practice the movement pattern (2 sets of 15)
3. Add light weight (10-20 lb), focus on glute squeeze at top
4. Gradually increase weight while maintaining form
5. Experiment with rep ranges based on goal

Equipment note:

• Reverse hypers are RARE in commercial gyms (mostly powerlifting/specialty gyms)
• If user doesn't have access, recommend: back extensions, hip thrusts, glute bridges
• DIY options exist but aren't as effective (GHR + bands, bench + bands)

Rehab guidance:

• Many users with back issues benefit from reverse hypers
• Always recommend medical clearance for serious conditions
• Start with 0 weight, very high reps (30-50)
• Focus on decompression benefit (pause at bottom)
• If it helps, can be done daily

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Last updated: December 2024