The Reverse Hyper: The Ultimate Posterior Chain Builder You're Probably Ignoring
Your upper back, glutes and hamstrings form the foundation of athletic performance and everyday movement. These three muscle groups excel at supporting your spine while serving as the base from which other muscles generate strength and power. Few movements develop these muscles as effectively as the reverse hyperextension – an exercise where your legs extend backward while your upper body remains stationary on a bench or specialized machine.
The reverse hyper can be scaled quickly to match any fitness level, making it accessible for beginners while remaining challenging for advanced athletes. The glute ham raise (GHR) is another excellent exercise that targets similar muscle groups, but the reverse hyper offers unique benefits we'll explore throughout this article.
Note: BarBend's content is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before beginning any new exercise program.
What is a Reverse Hyper?
A reverse hyperextension is a strength training exercise that targets the lower back, glutes and hamstrings through controlled hip extension. Unlike traditional hyperextensions where you lift your upper body while your legs remain stationary, the reverse hyper involves lifting your legs while your upper body stays fixed in place.
By focusing on the lower body, this exercise engages the entire posterior chain, making it an invaluable addition to any strength training program. The movement pattern teaches proper hip hinge mechanics while building strength in muscles critical for athletic performance, injury prevention and everyday functional movement.
The reverse hyper is also known as reverse hyperextension or simply "reverse hypers" in gym culture. Despite the awkward appearance and initial discomfort, this exercise delivers remarkable results for athletes, powerlifters, bodybuilders and fitness enthusiasts alike.
The Reverse Hyper: Crazy Looking, Crazy Good
Reverse hyperextensions remain underutilized among competitive athletes and gym-goers despite their exceptional benefits. Walk into most commercial gyms and you'll find the reverse hyper machine collecting dust, serving as a makeshift jacket hanger or table for water bottles and phones.
The exercise looks uncomfortable and awkward – there's no denying that. Lying face-down on a bench with your legs swinging through space doesn't exactly scream "comfortable" or "natural." But appearances deceive. The reverse hyper is far from useless.
This movement pattern uniquely develops the posterior chain while decompressing the spine through traction forces created during the lowering phase. The reverse hyper also increases hip mobility and range of motion, contributing to better movement quality across all activities.
The machine's unpopularity stems from unfamiliarity rather than ineffectiveness. Once you experience the muscle activation and recovery benefits firsthand, the reverse hyper becomes an exercise you'll wonder how you ever trained without.
Why the Reverse Hyper Deserves a Place in Your Program
They Build Strong Glutes and Lower Back
Reverse hyperextensions work the posterior chain without axial loading – meaning there's no compressive force traveling down through your spine as there is with squats, deadlifts or good mornings. This allows you to strengthen your lower back muscles, improve hamstring and hip joint function, and enhance overall posture without adding stress to an already fatigued spine.
The reverse hyper creates tremendous glute activation, which is emphasized in most strength and conditioning programs for good reason. Strong glutes are essential for athletic performance, injury prevention and proper movement mechanics. There are very few exercises that allow such extensive hip range of motion with straight legs, enabling the glutes to handle high loads through their full functional range.
Lower Back Pain Relief and Injury Prevention
Adding reverse hyperextensions to your strength training routine helps maintain proper posture and provides lower back pain relief. For individuals dealing with chronic lower back discomfort, strengthening the posterior chain through exercises like the reverse hyper can be transformative.
The key principle here is that strength serves as a tool for pain reduction. Think of it like getting a deep tissue massage – you're breaking up tight muscles that contribute to pain and dysfunction. The discomfort isn't surface-level; it's the deep muscular tension being released. Through this process, you stretch the tissue and then strengthen it, putting you in control of managing your pain rather than remaining at its mercy.
Without effective exercises for lower back pain and injury prevention, the recurrence of these conditions becomes almost inevitable. Strengthening the posterior chain through movements like the reverse hyper addresses the root cause rather than merely treating symptoms.
Hip Mobility and Stability
The reverse hyperextension moves the hips through a full range of motion, increasing flexibility and hip stability simultaneously. The movement pattern extends hip flexors while strengthening the muscles that extend the hip, creating better balance between opposing muscle groups.
This increased hip mobility translates to improved lower back health and enhanced joint stability throughout the kinetic chain. When your hips move well and possess adequate strength through their full range, your knees and ankles experience less compensatory stress, reducing injury risk throughout the lower body.
Spinal Decompression
One of the reverse hyper's most unique benefits is its ability to decompress the spine. As your legs swing downward during the eccentric (lowering) phase, gentle traction forces pull on the lumbar spine, creating space between vertebrae and promoting fluid exchange in intervertebral discs.
This decompression effect makes the reverse hyper particularly valuable for individuals who perform heavy squats and deadlifts. After spending a training session compressing your spine under heavy loads, the reverse hyper provides therapeutic relief while continuing to strengthen the muscles that protect your back.
The lumbar spine moves through its full range of motion from flexion to extension during each repetition. This combination of movement and traction helps maintain spinal health, reduces stiffness and can alleviate some forms of lower back discomfort.
Muscles Worked by the Reverse Hyper
The reverse hyperextension is a compound exercise that engages multiple muscle groups simultaneously:
Glutes: The gluteus maximus serves as the primary muscle worked during reverse hyperextensions. This large, powerful muscle is responsible for hip extension (moving your leg backward) and external rotation. The glutes receive intense activation throughout the entire range of motion, particularly at the top of the movement when the hips are fully extended.
Hamstrings: The hamstring complex – consisting of the biceps femoris, semitendinosus and semimembranosus – works to extend the hip alongside the glutes. While the hamstrings also flex the knee, keeping your legs relatively straight during reverse hypers emphasizes their role as hip extensors.
Lower Back: The erector spinae muscles running along your lower back work to stabilize the spine and maintain proper posture throughout the exercise. These muscles prevent excessive flexion or extension of the lumbar spine as your legs move through their range of motion.
Core: Your abdominals and obliques engage isometrically to maintain stability and control throughout the movement. A strong core prevents unwanted rotation or lateral flexion as your legs swing, ensuring the force generated translates efficiently into hip extension.
By targeting these muscle groups in coordination, the reverse hyperextension builds comprehensive posterior chain strength and improves overall muscle tone and athletic performance.
How to Do the Reverse Hyper
Proper form is essential for maximizing the benefits of reverse hyperextensions while minimizing injury risk. Follow these steps to perform the exercise correctly:
Setup
Lie face-down on a reverse hyperextension machine or a flat bench. If you're using a dedicated reverse hyper machine, adjust the pads to fit your body size and secure your feet under the footrests or in the pendulum attachment. For a bench setup, position yourself so your hips are at the edge of the bench with your upper body supported and your legs hanging free. Wrap your arms underneath the bench or grab the sides to hold yourself in place and maintain stability.
Execution
Slowly lift your legs up and back, keeping them straight (or with just a slight bend in the knees), until you reach the top of the movement. Your legs should form a straight line with your torso or slightly higher, depending on your mobility and the specific variation you're performing. The movement should come entirely from hip extension – avoid arching your lower back excessively to lift your legs higher.
Pause for a second at the top of the movement to maximize muscle activation in your glutes and hamstrings. Focus on squeezing your glutes forcefully at peak contraction.
Slowly lower your legs back down to the starting position with control. Don't simply let gravity pull your legs down – the eccentric (lowering) phase is where much of the muscle-building and spinal decompression benefits occur. Allow your legs to swing slightly below the bench if mobility permits, creating a gentle stretch in your glutes and lower back.
Repeat for the desired number of repetitions, maintaining control throughout the entire exercise. Avoid using momentum or swinging your legs excessively, as this reduces muscle engagement and can strain your lower back.
Reverse Hyper Equipment Options
Reverse Hyperextension Machine
Dedicated reverse hyper machines are specialized pieces of gym equipment designed specifically for this exercise. The machine features a padded bench for your upper body and either a pendulum attachment or footrests where you secure your feet or ankles.
Most commercial reverse hyper machines offer adjustable resistance through weight plates that attach to the pendulum. This allows you to progressively overload the movement as you get stronger. The machine also provides a stable base and proper positioning, making it easier to maintain correct form throughout the exercise.
The most common variation for home use is bodyweight reverse hypers performed on a standard bench, as dedicated machines can be expensive and take up considerable space. However, if you have access to a reverse hyper machine at your gym, take advantage of it.
Hyperextension Bench
Hyperextension benches are angled benches with a rounded pad where you can perform reverse hyperextensions by lying face-down on the bench. While traditionally designed for standard hyperextensions (where you lift your upper body), these benches can be adapted for reverse hypers.
When using a hyperextension bench for reverse hypers, you'll typically have less range of motion compared to a dedicated reverse hyper machine, but the exercise remains highly effective. You can add resistance by holding a dumbbell between your feet or wearing ankle weights.
Standard Flat Bench
If you don't have access to specialized equipment, you can perform reverse hyperextensions on a standard flat bench or even a stability ball for more advanced variations. The key is ensuring the bench height allows your legs to hang freely and move through a full range of motion.
Position yourself so your hips are at the edge of the bench with your upper body fully supported. Use your arms to grip the bench sides or wrap underneath for stability. This setup works well for bodyweight reverse hypers, though adding external resistance becomes more challenging without a proper machine.
Trainer Tips for Perfect Form
Follow these expert tips to ensure your reverse hyper technique is on point:
Keep your legs straight: Maintaining relatively straight legs (or just a slight knee bend) ensures proper form and effectiveness while fully engaging the posterior chain muscles, specifically the lower back, glutes and hamstrings. Bending your knees excessively shifts emphasis away from the glutes and reduces the exercise's effectiveness.
Control the movement: Don't use momentum or allow your legs to swing wildly. The reverse hyper should be a controlled, deliberate movement in both directions. Fast, uncontrolled swinging reduces muscle activation and increases injury risk.
Focus on hip extension: The movement should originate from your hips extending backward, not from arching your lower back. Think about squeezing your glutes to lift your legs rather than hyperextending your spine.
Maintain a neutral spine: Keep your lower back in a neutral position rather than excessively arching or rounding. Your spine should remain stable while your hips move through their range of motion.
Breathe properly: Exhale as you lift your legs into hip extension and inhale as you lower them back down. Proper breathing helps maintain core stability and prevents you from holding your breath.
Start light: When first learning the reverse hyper, use just your bodyweight or very light resistance to master the movement pattern. Only add external load once you can perform the exercise with perfect form.
Position yourself correctly: Your hips should be at the edge of the bench or pad, not your upper thighs. Positioning yourself too far forward reduces range of motion and effectiveness.
Reverse Hyper Programming Strategies
How you incorporate reverse hyperextensions into your training program depends on your goals and current training split.
For General Strength and Conditioning
For most athletes and fitness enthusiasts, reverse hypers work best as an accessory movement placed toward the end of your training session. Program them after your main compound lifts like squats, deadlifts or Olympic lifting variations.
Perform reverse hypers 2-3 times per week on lower body or full-body training days. Since they don't create significant systemic fatigue and actually aid recovery through spinal decompression, you can include them relatively frequently without overtaxing your recovery capacity.
For general strength development, perform 3-4 sets of 10-15 repetitions using moderate resistance (around 50-70% of your bodyweight if using a weighted machine). Focus on controlled tempo and full range of motion rather than maximal load.
For Muscle Building (Hypertrophy)
When targeting muscular hypertrophy, use higher rep-based programming with moderate loads – approximately 25-50% of your one-rep max squat weight if using a weighted reverse hyper machine.
Perform 3-4 sets of 15-20 repetitions or even time-based sets of 45-60 seconds per set. The extended time under tension creates the metabolic stress that stimulates muscle growth in the glutes, hamstrings and lower back.
Keep rest periods relatively short (60-90 seconds) to maintain the metabolic stimulus and create the "pump" that accompanies hypertrophy-focused training.
For Strength and Power
If your goal is maximum strength in the posterior chain, use heavier loads with lower repetitions. Load the reverse hyper machine with 70-90% of your bodyweight (build up to this level gradually) and perform 3-5 sets of 6-10 repetitions.
Use a slower, more controlled tempo on both the lifting and lowering phases. The emphasis should be on generating maximum force through the glutes and hamstrings while maintaining perfect form.
Rest 2-3 minutes between sets to allow for adequate neural recovery and ensure you can produce maximum effort on each set.
For Recovery and Injury Prevention
One of the reverse hyper's unique applications is as a recovery tool. After heavy squatting or deadlifting sessions, perform 2-3 sets of 20-30 repetitions with very light resistance (20-30% bodyweight or even just bodyweight).
The goal here isn't to create training stimulus but rather to promote blood flow, facilitate recovery and decompress the spine after heavy axial loading. Use a smooth, flowing tempo and focus on the stretch at the bottom of each repetition.
This can even be done on rest days or during active recovery sessions to aid the healing process and maintain hip mobility without creating significant fatigue.
Reverse Hyper Variations
Bodyweight Reverse Hyper
The bodyweight variation is the most accessible option and perfect for learning proper movement patterns. "You can use just bodyweight to manage the exercise, but this has its pros and cons," explains strength coach Kate Meier. "Using bodyweight allows you to focus on perfecting your form and building muscular endurance. However, the limited resistance may not be sufficient for advanced trainees looking to build maximum strength."
To perform bodyweight reverse hypers, lie face-down on a bench with your hips at the edge. Grip the bench sides for stability and lift your legs using only the strength of your glutes and hamstrings. Focus on controlled tempo and achieving a strong contraction at the top of each repetition.
Single-Leg Reverse Hyper
Performing reverse hyperextensions one leg at a time addresses strength imbalances and increases the challenge without requiring additional external load. This variation also improves stability and coordination.
Position yourself the same as a standard reverse hyper but lift only one leg at a time. The stationary leg can rest on the ground or hang loosely. Complete all repetitions on one side before switching to the other leg.
Reverse Hyper Isometric Hold
Isometric holds provide different muscular stimulus compared to dynamic repetitions. To perform this variation, lift your legs into the fully extended position and hold that position for 20-60 seconds.
This creates intense muscular tension throughout the posterior chain and builds endurance in the muscles responsible for maintaining hip extension. The isometric hold also reinforces proper positioning and helps you develop awareness of what full hip extension should feel like.
Banded Reverse Hyper
If you don't have access to a weighted reverse hyper machine, resistance bands provide an excellent alternative for progressive overload. Attach a resistance band to a stable anchor point in front of you and loop it around your ankles or feet.
As you extend your hips backward, the band tension increases, providing resistance throughout the range of motion. This accommodating resistance (where the exercise becomes harder as you reach full extension) matches the strength curve of hip extension beautifully.
Reverse Hyper with Ankle Weights
Ankle weights offer another simple method for adding resistance to reverse hyperextensions, particularly when training at home. Strap ankle weights securely around each ankle and perform the exercise as normal.
Start with light weights (2-5 pounds per ankle) and gradually progress as you adapt to the additional load. Ankle weights work well for moderate rep ranges but become impractical for heavy loading.
Reverse Hyper Alternatives
If you don't have access to a reverse hyper machine or suitable bench, these alternative exercises target similar muscle groups and movement patterns:
Glute-Ham Raise (GHR)
The glute-ham raise is one of the most effective reverse hyper alternatives. Like the reverse hyper, the GHR targets the glutes, hamstrings and lower back through hip extension, though it also involves significant knee flexion.
To perform a GHR, secure your feet under the footpad of a GHD machine and begin with your torso perpendicular to the floor. Slowly lower yourself forward by extending at the hips and knees simultaneously, then pull yourself back up using your hamstrings and glutes. This exercise is extremely challenging and may require assistance or band support when you're first learning the movement.
Hip Thrust
Hip thrusts are another excellent alternative that emphasizes the glutes through hip extension. Position your upper back against a bench with your feet flat on the floor and knees bent. Drive through your heels to extend your hips upward, squeezing your glutes forcefully at the top of the movement.
Hip thrusts can be loaded heavily with a barbell across your hips, making them ideal for building maximum strength and muscle mass in the glutes. They don't provide the same spinal decompression benefits as reverse hypers, but they're exceptional for glute development.
Glute Bridge
The glute bridge is a bodyweight-friendly alternative to both hip thrusts and reverse hypers. Lie on your back with knees bent and feet flat on the floor. Drive through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and slowly lower back down.
Glute bridges are perfect for beginners, warm-ups or high-rep finishers. You can add resistance by placing a barbell, dumbbell or resistance band across your hips.
Back Extensions (Regular Hyperextensions)
Traditional hyperextensions involve lifting your upper body while your lower body remains stationary – essentially the opposite of reverse hypers. While the movement pattern differs, back extensions target similar posterior chain muscles.
Position yourself face-down on a hyperextension bench with your hips supported and your upper body hanging free. Cross your arms over your chest or behind your head and lower your torso forward. Extend your spine and hips to lift your torso back up to the starting position.
Research suggests that reverse hyperextensions may offer advantages over traditional back extensions. A study found that reverse hypers improved hip range of motion more significantly than lateral back hyperextensions because they involve less lumbar flexion. A 2021 study published in The Journal of Strength and Conditioning Research concluded that "the reverse hyperextension could be considered a higher-intensity exercise for the posterior chain muscles compared to the hyperextension, potentially increasing muscle tone and strength more effectively."
Good Mornings
Good mornings are a barbell exercise that develops the posterior chain through a hip hinge movement pattern. Place a barbell across your upper back (as you would for a squat), push your hips backward and hinge forward at the hips while keeping your back straight. Return to the starting position by extending your hips.
Good mornings build tremendous strength in the glutes, hamstrings and lower back, though they do create axial loading on the spine unlike reverse hypers.
Romanian Deadlifts (RDLs)
Romanian deadlifts are another hip-hinge movement that targets the posterior chain. Hold a barbell or dumbbells with your arms straight and push your hips backward while keeping your back flat. Lower the weight until you feel a stretch in your hamstrings, then extend your hips to return to standing.
RDLs are excellent for building hamstring and glute strength while teaching proper hip hinge mechanics. Like good mornings, they do create spinal compression rather than decompression.
Tips to Progress the Reverse Hyper
To continue challenging your muscles and making progress with reverse hyperextensions over time:
Increase the Weight
Gradually increase the weight or resistance used during the exercise. If you're using a reverse hyper machine with weight plates, add small increments (2.5-5 pounds) every 1-2 weeks as you adapt. If you're using bodyweight, progress to ankle weights or resistance bands to continue overloading the movement.
Increase the Reps
Boost the number of repetitions performed during each set to improve muscular endurance and create greater time under tension. If you've been performing sets of 10 repetitions, progress to 12, then 15, and eventually 20 reps per set before adding external resistance.
Increase Sets or Frequency
Add additional sets to your workout or perform reverse hypers more frequently throughout the week. If you're currently doing 3 sets twice per week, progress to 4 sets or add a third weekly session.
Slow Down the Tempo
Reducing the speed of your repetitions increases time under tension and makes each rep more challenging without requiring additional weight. Try a 3-1-3-1 tempo (3 seconds to lift, 1 second pause at top, 3 seconds to lower, 1 second pause at bottom).
Add Pauses
Incorporating pauses at the top or bottom of the movement increases difficulty and builds strength in specific positions. Pause for 2-3 seconds at full hip extension to maximize glute contraction, or pause at the bottom stretch position to build strength out of the stretched position.
Try Advanced Variations
Progress to more challenging variations like single-leg reverse hypers, banded reverse hypers or isometric holds to continue adapting even without access to heavier external loads.
Who Can Benefit from the Reverse Hyper?
Reverse hyperextensions are suitable for a wide range of individuals:
Athletes: Sports that require explosive hip extension – such as football, rugby, track and field, basketball, soccer and Olympic weightlifting – benefit tremendously from the posterior chain strength developed through reverse hypers. The exercise builds the power output needed for sprinting, jumping and rapid directional changes.
Powerlifters and Strength Athletes: Anyone who performs heavy squats and deadlifts needs strong glutes, hamstrings and lower back. Reverse hypers build strength in these muscles while providing therapeutic spinal decompression after heavy loading. Many elite powerlifters credit reverse hypers with keeping their backs healthy despite years of heavy training.
Bodybuilders: Individuals looking to build muscle mass and achieve aesthetic development in the glutes, hamstrings and lower back will find reverse hypers invaluable. The exercise allows for high time under tension and metabolic stress without requiring heavy weights that create systemic fatigue.
Fitness Enthusiasts: Anyone who wants to improve overall strength, flexibility, muscle tone and posterior chain development can incorporate reverse hypers effectively. The exercise addresses common weaknesses and imbalances created by sedentary lifestyles and anterior-dominant training.
Individuals with Lower Back Issues: People dealing with chronic lower back pain or recovering from injury (under professional guidance) often find reverse hypers therapeutic. The combination of strengthening and decompression can reduce pain and improve function when performed with appropriate loading and progression.
By focusing on hip extension and engaging multiple muscle groups simultaneously, reverse hyperextensions offer versatile benefits that improve performance, prevent injuries and enhance overall fitness.
Common Mistakes to Avoid
Using excessive momentum: Swinging your legs uncontrollably reduces muscle activation and increases injury risk. Keep the movement controlled and deliberate in both directions.
Hyperextending the lower back: The movement should come from hip extension, not from arching your spine excessively. Maintain a neutral or slightly extended spine position and let your glutes do the work.
Positioning too far forward on the bench: If your upper thighs are on the bench rather than just your hips, you'll restrict your range of motion and reduce effectiveness. Position yourself so your hip crease is at the edge of the support surface.
Adding weight too quickly: Progress gradually with external resistance. Adding too much weight too soon compromises form and increases injury risk. Master bodyweight variations before adding load.
Neglecting the eccentric phase: Don't just drop your legs – control the lowering portion to maximize muscle building and spinal decompression benefits.
Bending the knees excessively: While a slight knee bend is acceptable, excessive knee flexion shifts emphasis away from the glutes and reduces the exercise's effectiveness for posterior chain development.
Frequently Asked Questions
Is reverse hyper better than back extension?
Research suggests reverse hyperextensions may offer advantages over traditional back extensions. Studies have found that reverse hypers improve hip range of motion more significantly than back extensions because they involve less lumbar flexion and more pure hip movement.
A 2021 study in The Journal of Strength and Conditioning Research concluded that "the reverse hyperextension could be considered a higher-intensity exercise for the posterior chain muscles compared to the hyperextension, potentially increasing muscle tone and strength" more effectively.
Both exercises have value, but reverse hypers may be superior for building glute strength, improving hip mobility and providing spinal decompression.
Does reverse hyper decompress the spine?
Yes, reverse hyperextensions create a decompression effect on the lumbar spine. As your legs swing downward during the lowering phase, gentle traction forces pull on the spine, creating space between vertebrae and promoting fluid exchange in intervertebral discs.
This makes reverse hypers particularly valuable after heavy squatting or deadlifting sessions where the spine has been compressed under load. The movement allows the lumbar spine to move through its full range of motion from flexion to extension while simultaneously providing therapeutic traction.
Are hyperextensions bad for your lower back?
When performed with proper form and appropriate loading, hyperextensions (both traditional and reverse) are not bad for your lower back – in fact, they strengthen the muscles that protect your spine and can reduce lower back pain.
However, lumbar hyperextension performed incorrectly – with excessive arching backward beyond normal anatomical position and repeated with poor form – can cause problems and potentially damage bones, vertebrae and nerves in the back.
The key is maintaining control, using appropriate resistance and focusing on hip extension rather than excessive spinal extension. When done correctly, hyperextension exercises are among the best movements for building a resilient, pain-free lower back.
Is reverse hyper good for hips?
Yes, reverse hyperextensions are excellent for hip health and function. The exercise targets the paraspinal muscles, lower back and glute muscles while taking the hips through a full range of motion and supporting both hip and lumbar spine health.
The movement improves hip extension strength and mobility, addresses muscle imbalances and builds stability throughout the hip joint. This translates to better performance in athletic activities and reduced risk of hip-related injuries.
What does reverse hyper work?
Reverse hyperextensions primarily work the posterior chain muscles:
- Glutes (particularly gluteus maximus)
- Hamstrings (biceps femoris, semitendinosus, semimembranosus)
- Lower back (erector spinae)
- Core muscles (for stability)
The exercise strengthens these muscles while simultaneously decompressing the spine and improving hip mobility, making it one of the most comprehensive posterior chain movements available.
Conclusion: Don't Ignore the Reverse Hyper
The reverse hyperextension might look awkward and uncomfortable, but it's one of the most effective exercises for building a strong, resilient posterior chain while protecting and rehabilitating your lower back.
Whether you're an athlete looking to improve explosive power, a powerlifter seeking to keep your back healthy under heavy loads, a bodybuilder aiming to build impressive glutes and hamstrings, or simply someone dealing with chronic lower back discomfort, the reverse hyper deserves a place in your training program.
Start with bodyweight variations to master the movement pattern, progress gradually with external resistance and incorporate reverse hypers 2-3 times per week as an accessory movement. Your glutes, hamstrings and lower back will thank you – and you might just find that nagging back pain finally disappears.
The reverse hyper machine might currently be serving as a coat rack at your gym, but it's time to dust it off and put it to its intended purpose. Your posterior chain will never be the same.
