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#Reverse Hypers
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TA💥 Why You Want Clients to Go Heavy on the Reverse Hyper
The reverse hyperextension isn’t just a “rehab tool.”
When loaded correctly, it becomes one of the most powerful movements for:
* Bulletproofing the lower back
* Building posterior chain strength
* Reversing compression
* Increasing spinal resilience
It’s a staple in my warmups on lower body days
@tarek_sehrawey
5.4K
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
67.2K
ISElasticity: how well can your tendons can store and release energy?
Max strength: how much force can you produce?
Power: how much force can you produce concentrically in a short period of time?
Jump technique: how much of that power can you express in a two foot jump?
Click what you think your deficit is!
PS. Comment the word STUCK and my team will analyze your lifts and jump technique for free!
@isaiahrivera1
17.4K
POHERE’S THE DEAL‼️👇👇
Follow me @powickiphysicaltherapy
The Reverse Hyper is a well-known solution for fixing low back issues and building serious strength in the low back, glutes, and hamstrings.
This Swiss ball version can be done in almost every gym and even at home!💯
All you need is a Swiss ball large enough so that when you lie down on it, your feet can dangle off the ground.
A weight bench is preferable vs. a bed because it’s helpful to hold on with your hands to stabilize. If you don’t have a weight bench you can do this of the corner of your bed and secure your hands to corner of mattress👌🏻
Although not 100% equivalent to the machine variation, the mechanics are the same: the upper body is supported, keep your core engaged and the hips act as the pivot point when you contract your glutes and hamstrings to raise your legs.
This is an amazing technique that yields some insanely good returns when it comes to the lower back. It is especially valuable for individuals who sit all day and feel locked up.
Try to perform this exercise slowly to avoid compensating and using momentum.
DM me for more tips and follow me @powickiphysicaltherapy ✅
#reversehypers #lowbackpain #lowback #glutes #gluteworkout #posture
@powickiphysicaltherapy
405
BESitting all day? Strengthen your lower back with this effective exercise! 🔥
Swiss Ball Reverse Hypers are a fantastic alternative to the Reverse Hyper Machine, hitting your lower back, glutes, and hamstrings—without needing fancy equipment! 💪
Here’s how it works:
By supporting your upper body on a Swiss ball and letting your legs hang, you can lift them to activate those key muscle groups without straining your lower back.
The best part? It’s accessible and scalable:
Make it easier by lowering the leg raise height or lifting one leg at a time. 👍
Give it a try and feel the difference! 🙌
#LowerBackStrength #ReverseHypers #SwissBallExercises #fitnesspalgpt #HomeWorkouts #BackWorkout #GluteTraining #HamstringWorkout #CoreStability #StrengthTraining #FitTips #fitnesspalgpt #healthiswealth #healthiswealth #yoga #balance
Credit @twstraining @fitnesspalgpt
@beefitai
3.8K
MI💪 The reverse hyper extension 💪
👉 great way to target posterior chain extensors (hamstrings, glutes, lower back)
👉 modifiable - even without a machine you have a lot of options on how to overload it or regress it
👉 great for most patients, easy set up and doesn’t place a lot of forces through the spine
👉 STAPLE in most of my low back rehab
#physicaltherapy #physio #physicaltherapist #physicaltherapystudent #physiotherapy #rehab #training #physiotherapist #anatomy #lowbackpain
@milostrengthrehab
13.8K
MIWhy reverse grip.
@mikeohearn
16.4K
SHReactive. Explosive. Measured.📈
This isn’t just jumping.
This is force production, rate of force development, and controlled aggression off the floor.
Using OVR Jump to track:
• Jump height
• Reactive strength
• Ground contact time
• Power output
Because what gets measured gets improved
Every rep has intent.
Every rep has data.
Every rep transfers to the game.
Speed + Strength + Stability + Metrics = Real Development.
Train hard. Train smart. Stay Sharp.🎯
•
•
•
(DM) 📥”𝐒𝐇𝐀𝐑𝐏“ to get started.
—-
#volleyball #verticaljump #performance
@sharpnessperformance
5.4K
JQThe pendulum on the reverse hyper for training reactive strength—specifically the neurological damping effect
For those who program for reactive strength
@absolutesportscience
@jquintnmt
97.7K
JAWatch for GHD and Hyper version. Both are 💪
Took a few years off but I’m back to regularly using the reverse hyper, love It.
Great tool to help reduce lower back tightness/blood flow and strengthen hamstrings, glutes, hips.
I just got this new one from @roguefitness (scout hyper) that fits well in the garage. If you don’t have a hyper you can also use a GHD which I demo’d.
I generally use It in the way demonstrated. @matt1chan and I were recently talking about It and It seems we do similar “workouts” with It and wanted to share.
Using a light/moderate weight (this is 60# total)
7-10 reps controlled
7-10 reps not as controlled and more flow
3-5 back controlled
Athletes make sure to follow @nc.fit
Gym owners you have to checkout @ncfit.collective
#effortovereverything #reversehyper #strength #workout #ncfit #backpain #fitness @roguefitness @rogueinvitational
@jasonkhalipa
3.6K
NIIf you don't have access to a Reverse Hyper machine for posterior chain strengthening, this is a great improvised setup for accomplishing the same movement pattern using an Ab Chair bench.
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You'll use a band for extra resistance and for pulling more traction into your lower back on the bottom.
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This setup effectively mimics the bench designed for Reverse Hypers (pioneered by Louie Simmons of @westsidebarbellofficial)
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It's a pretty simple setup...when you do the exercise, you're going to lie across the arms of the ab chair with the crease of your hips over the outside edge of the one arm.
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Unless the ab chair is bolted down, you'll want to set some plates on the frame to keep it stable. This is not optional. When you have your legs up and out behind you, it'll unbalance the bench, so it needs to be secured.
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You can do this one with just bodyweight or use a small band for resistance. The band will help you get more traction on the spine at the bottom (you'll see why in a second).
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Stand on the outside of the frame, lean over the arm pad and hook one end of the band under both your feet while holding onto the other end.
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Pass the band under the other arm. Pull the end of the band against and over the other arm.
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Hold onto the band and the arm rest to lock your upper body down.
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Let the band pull your feet forward...this is what gives you the extra traction on the spine at the bottom. That forward pull with a bit of resistance instantly unloads the lumbar spine.
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Now, keeping your legs straight, raise them directly up behind you.
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Come all the way up until your body is straight and your legs are straight out behind you. Hold for a second or two, then lower slowly back down and repeat.
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When your feet are way out behind you like this, you NEED to have the bench secured down, either bolted or with a pile of weight plates (bumper plates are better as they won't slide). I've got 3 plates sitting on the frame and they held me fine at 200 lbs bodyweight.
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#madscientistofmuscle #reversehyper #reversehyperextension #lowerback #traction #lowerbackexercise #reversehypers #posteriorchain #posteriorchainexercise #westsidebarbell #strongerback #strongposteriorc
@nicknilsson1
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#Reverse Hypers is one of the most engaging trends on Instagram right now. With over 18K posts in this category, creators like @jasonkhalipa, @isaiahrivera1 and @tarek_sehrawey are leading the way with their viral content. Browse these popular videos anonymously on Pictame.
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