Bar Band Single Leg Reverse Hyperextension
Description
The bar band single leg reverse hyperextension is a unilateral posterior chain drill. Bent over a bar with a band around one ankle, lifting the leg back loads the glute and hamstring while the bar supports the upper body.
Muscle Group
Equipment Required
Bar Band Single Leg Reverse Hyperextension Instructions
- Loop a resistance band around one ankle.
- Anchor the band end to a low fixed point in front.
- Lean over a high bar with the chest supported.
- Hold the bar for stability.
- Brace the core and keep the back flat.
- Lift the banded leg straight back behind the body.
- Squeeze the glute hard at full extension.
- Return with control and continue for all reps then switch.
Bar Band Single Leg Reverse Hyperextension Form & Visual
Bar Band Single Leg Reverse Hyperextension Benefits
- Builds the glute and hamstring.
- Trains one side at a time.
- Bar support keeps the back flat.
- Useful for posterior chain.
- Joint friendly drill.
Bar Band Single Leg Reverse Hyperextension Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Bar Band Single Leg Reverse Hyperextension Variations & Alternatives
- Reverse Hyperextension
- Glute Kickback
- Single Leg Romanian Deadlift
- Hip Thrust
