How to Do Reverse Hyperextensions Without Machines

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The reverse hyperexension is a body-weight exercise in which you keep your upper body steady as you lift your lower body off the ground. Doing reverse hyperextensions without the assistance of a workout machine requires either an exercise ball or a flat surface like an exercise bench that comes to waist height. If you use a ball, then the exercise primarily works your glutes with support from your obliques, abdominals and back muscles. Doing the exercise on a flatter surface like an exercise bench works those muscle groups and adds additional focus on the hamstrings.

Things You'll Need

  • Exercise ball
  • Exercise bench

Reverse Hyperextension on a Ball

  • Position your exercise ball next to a bar or other strongly secured object that you can hold onto.

  • Lie face down on the ball with your waist slightly behind the center of the ball.

  • Hold onto the bar or anchor with both hands. The bar should be directly in front of you.

  • Bend your knees so your knee joint is at a 90-degree angle. Hold your legs slightly off of the floor.

  • Lift your legs upward while simultaneously straightening at the knees and ankles.

  • Return your legs to the original positioning, slowly bending your knees as you bring your legs downward.

  • Perform 15 to 20 reps if you are using a weight that is light for you, or perform six to eight reps if you are using a heavy weight. Do three to five sets of the exercise, resting for a few minutes in between each set.

Reverse Hyperextension with a Bench

  • Adjust the exercise bench so it is slightly above waist height.

  • Lie on your upper chest with your body parallel to the bench and grasp the handles. Your legs should dangle straight, perpendicular to the ground.

  • Extend your hips to raise your legs backward and up. Keep your legs as straight as possible while you do so.

  • Lower your legs back to the perpendicular position.

  • Hold a small medicine ball or weighted bag between your ankles to increase exercise resistance.

  • Perform 15 to 20 reps if you are using a light weight, or perform six to eight reps if you are using a heavy weight. Do three to five sets of the exercise, resting for a few minutes in between each set.

Tips & Warnings

  • Do five to 10 minutes of stretching and light cardio before you lift to warm up your body and minimize your risk of injury.
  • Consult your physician before beginning weight training or any other workout regimen.

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References

  • Photo Credit Eastphoto/Lifesize/Getty Images
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