Resistance Band Reverse Hyperextension
Description
The resistance band reverse hyperextension is a posterior chain exercise where you lie face down on a bench with a band looped around your ankles and anchored low, then lift your legs up against the band tension. It mimics a reverse hyper machine with portable equipment.
Muscle Group
Equipment Required
Resistance Band Reverse Hyperextension Instructions
- Loop a resistance band around both ankles. Anchor the other end of the band at a low point in front of the bench (under the bench or to a low hook).
- Lie face down on a flat bench with your hips at the edge so your legs hang off freely.
- Grip the bench for stability. The band should be under tension with your legs hanging straight down.
- Lift your legs up against the band tension by squeezing your glutes and hamstrings.
- Continue until your legs are parallel to the floor or slightly higher.
- Squeeze hard at the top for one second.
- Lower under control back to the hanging position.
- Repeat for 12 to 20 reps.
Resistance Band Reverse Hyperextension Form & Visual
Resistance Band Reverse Hyperextension Benefits
- Builds the glutes and hamstrings without spinal compression
- Mimics a reverse hyper machine with portable equipment
- Excellent for at-home training
- Decompresses the lumbar spine
- Easy to scale by changing band thickness
- Useful rehabilitation exercise
Resistance Band Reverse Hyperextension Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Resistance Band Reverse Hyperextension Variations & Alternatives
- Reverse Hyper on Bench
- Reverse Hyperextension Machine
- Standard Hyperextension
- Band Back Extension
- Lever Back Extension
- Stability Ball Reverse Hyper
