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reverse-hyperextensions

By performing Reverse Hyperextensions, you focus your training session on the muscles in the lower back area. However, it is important to note that this exercise is a subject of controversy in professional circles. Some experts express concerns that excessive stress on the lumbar spine could lead to injuries. Ultimately, the decision is yours whether you want to incorporate Reverse Hyperextensions into your training routine. There are athletes who are convinced of the benefits of this exercise and experience no discomfort.

Nevertheless, caution is advised when performing backward-directed back stretches. If you want to play it safe, alternative exercises are available, as outlined in the following section. The name of this exercise, by the way, derives from its reverse execution compared to the classic Hyperextensions.

Muscles stressed during reverse hyperextensions

The muscles targeted during Reverse Hyperextensions are primarily the erector spinae (musculus erector spinae) and the gluteus maximus (musculus gluteus maximus). Additionally, your abdominal muscles are stimulated, specifically the rectus abdominis (musculus rectus abdominis) and the external oblique muscles (musculus obliquus externus abdominis). The hamstring muscles (musculus biceps femoris) also belong to the supporting muscles that ensure the proper execution of the movement.

Reverse hyperextensions on a special device

Reverse Hyperextensions on the Special Apparatus The reversed execution of hyperextensions can also be professionally trained using a special apparatus. However, this apparatus is not commonly found in most German fitness studios. Nevertheless, you will receive some advice on the exercise that bears strong similarities to Glute Ham Raises.

Body Position

The special apparatus for Reverse Hyperextensions determines your body position. Your upper body lies on the designated cushion, with your arms grasping the handles in front of you, and your gaze directed downward. Secure your feet between the pads, ensuring that your back and legs remain straight.

Execution of Movement

Initiate the exercise by lifting your legs upward. Move the machine with the weights as far up as your entire body, from arms to feet, forms a straight line. Inhale as you return to the starting position.

Reverse hyperextensions on the multi press

The reversed execution of back stretching is also possible on the Smith machine. The movement closely resembles Donkey Kickbacks. Below, you'll find tips on body position and execution of movement.

Body Position

A flat bench is positioned directly under the Smith machine. Your upper body lies on the bench, while your legs are freely suspended in the air. Thighs are slightly directed downward, and your feet and shins remain upright. Position your feet directly against the barbell, which you'll then press upward. The guiding rail of the Smith machine takes care of the rest.

Execution of Movement

Initiate the exercise by exhaling as you press your legs along with the barbell upward. Your thighs should be slightly upward at the end, while the shins remain upright. After a brief hold, consciously inhale and slowly lower the barbell. Ensure not to fully set the barbell down and repeat the movement.

Reverse back stretch on the bench

Bending backwards can be performed on the seat. This exercise is advantageous if you don't have access to a specialized apparatus or a Smith machine at the gym. Additionally, you can perform bending backward on the seat at home. To ensure smooth execution, you'll find information here regarding body position and the execution of the movement.

Body Position

When bending backward on the seat, start by assuming the initial position. Place your upper body on the seat with your head facing downward. Position your body so that your legs are freely suspended in the air, and only the lumbar region touches the seat. Grip the seat with both hands and tighten your body.

Movement Execution

In this exercise, the upper body is on the seat up to the abdominal muscles. The knees are directly in front of the seat on the floor. Exhale as you move your legs upward. In the final position, the thighs are in line with the body. The calves and feet point vertically upward, forming a right angle with the legs.

Bending Backwards on the Seat In the initial position, your legs are at a 90-degree angle. The thighs are slightly directed downward, while the calves and feet point upward. In the knee area, there might be a resistance band. While exhaling, move your thighs upward until they are in line with the rest of your body. Inhale as you lower them back down. However, maintain tension in your body.

Common mistakes with hyperextensions reverse

It is crucial to avoid mistakes to maximize your training potential. Here are common errors and tips on how to avoid them:

✅ Incorrect Breathing: Breathing is crucial in fitness training. Exhale when lifting your legs and inhale when lowering them.

✅ Overextended Neck: An overextended neck can cause tension and pain. Keep your head as a natural extension of the spine.

✅ Swinging: Avoid working with momentum. Instead, perform the entire movement at a moderate pace.

Alternatives and similar exercises to reverse back extensions

The controversies surrounding reverse back extensions are well-known. If you are considering an alternative training method, we present various options in the following section.

Superman

Instead of Reverse Hyperextensions, which require a Smith machine, a bench, or specialized equipment, the Spiderman exercise offers itself as an alternative. This allows you to train your back extensors comfortably at home, without additional equipment, using only your body weight.

Back stretches on the device

Classical hyperextensions on the training apparatus are a variation where you perform back extension in the traditional manner. The focus here is also on the back extensors.

Glute Ham Raises and Nordic Ham Curls

As an alternative to reverse back extensions, Glute Ham Raises and Nordic Ham Curls provide an effective way to train the glutes and hamstrings. Both exercises can be integrated into your workout, emphasizing the back extensors less compared to reverse back extensions.

Kickbacks / Donkey Kicks

Donkey Kicks target the muscles of the buttocks and can be easily performed at home without additional equipment. In the gym, Kickbacks on the cable machine, Donkey Kicks on the Smith machine, and Kickbacks on the apparatus are ideal for weight loss and muscle building.