Reverse Hyperextension on an Incline Bench
The reverse hyperextension on an incline bench is an effective exercise for strengthening your lower back, glutes, and hamstrings. This exercise helps improve your posture and lower-back stability.
Execution
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1
Lie face down on an incline bench. Make sure your hips hang off the end of the bench.
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2
Straighten your legs and place your hands on the floor for stability.
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3
Exhale and lift your legs from your hips until they are in line with your body. Keep your legs straight.
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4
Hold this position briefly and inhale as you slowly lower your legs back to the starting position.
Benefits
- Strengthens the lower back and improves posture.
- Helps prevent back pain.
- Improves core stability.
Common Mistakes
- ! Bending the knees during the exercise, which reduces its effectiveness.
- ! Lowering the legs too quickly, which can result in less control and possible injury.
- ! Not fully straightening the legs at the top of the movement.
Primary Muscles
This exercise primarily targets the erector spinae (lower back), gluteus maximus (glutes), and hamstrings.
Possible Alternatives
- Add ankle weights for extra resistance.
- Use a stability ball instead of an incline bench for a different variation.
- Try the exercise on a regular flat bench if an incline bench is not available.
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