201.2K
YUIf you don’t have access to a Reverse Hyper Extension, this is a great hack! It’s easy on the lower back & destroys the Glutes!
#3DGlutes ‼️
@yumon_eaton
#Reverse Hyper Extensions
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18.6K
CHTHE REVERSE HYPER
(The Reverse Hyper Extension)
This is one of the most incredible INJURY PREVENTION exercises I learned from my father, who was a competitive powerlifter. He used this movement — along with a few others — to build a lower back strong enough to reach world-record strength in both the squat and the deadlift.
It was one of the most important exercises he passed down to me, and now I’m sharing it with you — because it’s a game changer. Too many of you walk around with lower back issues and use that as an excuse not to squat. I did the same after leaving the military. My back was wrecked. My body was broken.
It took me years to rebuild — but this exercise, alongside strengthening my core and glutes, showed me that there was nothing wrong with the squat or the deadlift. The problem was my broken, imbalanced body. The reverse hyper helped fix that, and it’s still a staple for me today.
The point is this: you need to know how to program it correctly into your injury-prevention routine. If you want help with that, shoot me a message.
Visit www.williamcharters.com and download: The Fundamentals Of Building Muscle & Burning Fat to master this process.
#bodybuilding #strengthtraining #buildmuscle
@charters_william
240.4K
TH💪 Reverse Hyperextension Alternatives💪
🧠Reverse Hyperextensions are a fantastic way to build posterior chain strength, specifically in the low back, glutes and proximal hamstrings. These are a staple of ours for both hip / back rehab and general strength training!
🤔 Don’t have a Reverse Hyper Machine or a Rogue Donkey?
👍 Wish you knew of ways to still do reverse Hypers without that big expensive equipment?
Cool, I have 2 other options for you:
1️⃣ Decline Bench with Band or Ankle Weights (use hands to stabilize)
2️⃣ Decline Ball with Band or Ankle Weights (use weights to help stabilize upper body)
Which one are you going to try?
💥 Tag a training partner that needs to see this post!!💥
#backday #backdayvideo #reversehyper #ghd #roguedonkey #reversehyperextension #stabilityball #physioball #garagegym #switchitout #backdayworkouts #backday
@thephysiofix
1.0M
FIRogue Reverse Hyper Demonstration
Widely utilized for physical therapy and back rehab exercises, the Reverse Hyper can also be used with light weights in everyday training to reduce lower back tightness and strengthen hamstrings, glutes, hips, and more.
The Reverse Hyper decompresses the spine without enacting any vertical compression on it, allowing for dynamic strength development in the concentric phase. The spine is gently stretched and depressurized during the process, creating—in essence—an internal pumping mechanism, filling the spinal column with spinal fluid and the lower back muscles with blood. By strengthening the lower lumbar, athletes can improve their recovery times and endurance, allowing them to train longer with reduced soreness. RH movements can have similar benefits for the glutes, hamstrings, hips, and more. #fitnessjunkypcb
@fitnessjunkypcb
69.6K
MAReverse hypers aren’t a “maybe” for me, they’re a staple. I do them almost every time I train. And the machine is always open - I have never seen anyone else use it at the gym - a freaking travesty.
Louie Simmons created the reverse hyper because his back was wrecked and he needed a way to decompress the spine while strengthening the posterior chain. It works because it does both at the same time. You’re training glutes, hamstrings, and low back while tractioning the spine every rep. That’s rare.
And yes, I use momentum on purpose. Controlled momentum increases blood flow, pumps nutrients into the low back, and creates that decompressive effect Louie designed it for. This isn’t a slow grind lift. It’s about rhythm, traction, and restoring your back while making it stronger.
If your lower back hurts, feels tight, or limits your training, reverse hypers aren’t optional. They’re insurance. Credit where it’s due, Louie Simmons changed back training forever.
@marclobliner
29.6K
THBanded Reverse Hypers! Old Westside stuff.
Dave Tate @underthebar showed us this years ago around 99-00!
We did it religiously until l got above 345lbs then ‘not for me bro’🤣🤣 ( just got too big it was annoying)
However, not too big anymore to bring it back.
Dave was really helpful back then. I called him all the time because l was worried l was doing stuff wrong. He would cuss me and hang up. Then at meets l would hit a PR lift in all three lifts & total. Dave would walk up to me smiling, “See, aren’t you glad you listened to me?”🤗🤣🤣
Great times. If you have never tried banding your head on the reverse hyper, use a light band. You may need a buddy to put it over your head.
In the old days Spud & l would let band snap on the back of our necks. Who could out pain who. 🥴
“Now you know the rest of the story” PH
#reversehyper
#fatapillar
#whatisoldisnewagain
#thinkoutsidetherack
@thompsonbowtie
0
5.1K
KYReverse hyperextensions are one of the most underrated posterior chain exercises. They target your glutes, hamstrings, and lower back while also decompressing the spine. Most people overload squats and deadlifts but forget the importance of direct hip extension work—this move fills that gap.
✅ Builds glute strength and size
✅ Protects the lower back & helps posture
✅ Improves athletic performance
Pro tip: Keep your movement controlled, don’t swing your legs, and focus on squeezing the glutes at the top. Start light, then gradually add weight as you build control.
#ReverseHypers #GluteTraining #PosteriorChain #HamstringWorkout #LowerBackStrength #GymTips #LegDayEveryday #GluteGrowth #StrengthTraining #FitnessEducation
@kyng_daviid
2.7K
ACNo GHD or reverse hyper machine?! No problem!! Here’s a simple alternative using a bench.
The reverse hyperextension is such an underrated posterior chain exercise! It’s perfect for strengthening your glutes, hamstrings, and spinal erectors while providing gentle spine traction which feels amazing!
✅ Improves hip extension power for sport
✅ Supports low back health
✅ Scales from rehab to high-performance training
Stronger hips. Healthier back. Better performance.
Try it and tag a friend - let us know how it goes! 🔥
@activereloadhp
3.5M
AMReverse hyperextensions with weight 🙌 ✊
15 x 4
#fitnessvideo #gymshark #gymsharktrain #famfriday #gymsharkwomen #unitedwesweat #gymshark66 #fitnessmotivation #bodybuilding #fitnessjourney #workoutvideos #legday #fitnesslifestyle #firgirlsinspire #fitgirlsguide #workoutmotivation #mindsetcoach #strengthandconditioning #strengthandconditioningtraining #strengthandconditioningcoach #keeptrying #strongwomen #girlswholift #flexfriday #surpriseyourself #gluteday #glutesonfire #gluteactivation
@amanda_escarcega_
15.4K
COI do a lot of stuff that sucks because it works really well. These back extensions are no exception to that approach. If you have access to a GHR/hyper combo setup like this, try it out, you will regret it while the back pump sets in but will thank me later. Using a long ab strap or truck/car pull harness around the shoulders like a backpack makes it even harder.
FFO: making your erectors look like two liters smuggled under your shirt.
•
#conjugatestrong #conjugate #conjugatemethod #powerlifting #maxeffort #dynamiceffort #repetitioneffort #lifting #bodybuilding #strengthtraining #strengthandconditioning #strengthcoach #abolishtheusapl #drinkyourmeat #sfw #gfh
@conjugatexstrong
10.8M
SAThe Reverse hyperextension is a game changer. To do it correctly position your hips at the very edge of whatever your using (ex bench, chair, box) engage your core & lats, then lift your legs in a controlled tempo so that there is no swinging or momentum used, try to pause each rep at the top for one seconds. To feel this in your glutes even more, push your feet out wider as the legs come up.
#glutes #fitnesstips #lowbackpainrelief #personaltrainer #legsworkout #exercisetips #homeworkout
@sanar.wellness
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